If you would have told me 2 years ago that I would have actually looked forward to working out on a Friday, after work, I would have laughed so hard!
I hate to complain, but this week has been harder than usual. I’ve been more stressed than usual and I’ve been breaking out like crazy! I know that self-care is so important when I start to recognize physical symptoms of stress. So this evening I am planning to recharge my batteries and have an evening doing all the things I enjoy on my own. .
But first, off to a massage because #selfcare . Planned the most delicious dinner, and catching up on some quality reality TV 👌🏻 What are your Friday plans?
I needed to find out what I am truly capable of. Here’s some things I knew that I was not:
Not a “competitor” type of woman
Not a “no days off” type of woman
Not a restrictive mindset type of woman
Not a “fitness is my entire life” type of woman
Not an “all or nothing” type of woman
I needed something more.
So I created it.
Every single day I was flooded with these types of women that I should be.
That I had to have those mentalities to look a certain way.
You DO need to put in effort
you DO need to educate yourself
yoU DO need to be conscious of your choices if you want to actively make changes.
But I 100% promise you, that you have more than one choice in the game of weight loss and lifestyle balance, so why force yourself into the all or nothing category?
Do it for ya damn self, because it is THE MOST freeing thing in the entire world when your thoughts align with your actions to produce YOUR balance 💛💛💛💛💛💛💛💛 (Obviously I am feeling MY balance right now and 100% grateful for it 🙏🙏🙏🙏)
HAPPY FRIDAY! Do you feel flooded with messages about the type of woman you “should” be?
WEEKEND FEELS right here ☕️🍩
are you in that cycle of you eat well monday through wednesday?
start to slip thursday?
by friday... watch out.
and when sunday rolls around - the guilt is real.
IT DOESN'T HAVE TO BE THAT WAY!
even though balance might seem like such an obscure concept sometimes, it really does exist!
one of my favorite tips for my clients who want to enjoy their weekends without totally going overboard is to plan some things that you are super excited for ahead of time. it might be drinks with an old friend on friday, coffee and a doughnut on saturday morning, testing out a new recipe with your boyfriend or husband or friends, or maybe simply a sunday ice cream ritual (guilty 🙋🏼♀️)!
get excited about what you're eating - the healthy AND the not-so-heatlhy because even if it's better for your soul than your body, I still call that #healthy
happy friday my friends 💕
Want to know what one of the best parts of traveling was? Eating all of the amazing authentic foods and having ZERO guilt.
I was able to have access to amazing fresh vegetables, and quality ingredients but I also allowed myself to have the local breads, dips, and desserts if I felt like it.
I didn’t over do it and I still kept a healthy balance because for me my energy, sleep and gut health are still priorities.
But, keeping a strict “diet” whether you’re traveling or not can bring on A LOT of stress especially when eating out or when eating foods different from your normal routine.
Letting go and enjoying yourself without overthinking it is SO important. Your mindset going in can absolutely impact how that food affects you.
Does it have gluten? Does it have dairy? Is it too high carb? Too many calories? These thoughts cause your body stress and will only make things worse and inhibit you from finding happiness in food.
This was one of my favorite side dishes that was all over Israel! Cauliflower cooked with a tahini and lemon sauce. So simple but SO goooood. *
Like I said balance is key- these are the foods I was eating the majority of the time but you can bet I had just as much of a positive mindset when biting into the croissant in Vienna and the pasta in Venice.
Finding food freedom has been life changing. Don’t get me wrong there are still times when I find myself getting caught in the trap of over analyzing, but I’m able to catch myself and shift my thoughts. It’s not always easy but it’s 100% worth it ❤️ #foodfreedom#honoryourbody#mindsetiseverything#mindfuleating#mindfullness#enjoythejourney#trustyourself#trustyourintuition#loveyourbody#healthjourney#holistichealing#holistichealth#ntp#healthcoach#travelfood
FACE TO FACE FRIDAY ✨ A few months ago I was at Sam’s club and was obvi getting all of the free samples that I could get 🤣 and I distinctly remember the one guy who was handing out samples of chocolate Chex mix and when I said “no thank you” - he replied with “oh come on, you could probably eat a ton of this and not gain a pound you’re so small” • ⠀⠀⠀⠀⠀⠀⠀⠀⠀
....have I ever mentioned how much it bothers me to hear this? • ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Excuse me sir, but did you know that I worked EXTREMELY hard for the body that I have? Did you know that I used to lay in bed crying because of how much I hated my body. Did you know that I gain weight REALLY easily? • ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not everyone is naturally small and not everyone can STAY small without working really hard at it every day. • ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I would like that Chex mix man to know that I’m NOT someone who can eat a whole ton of chocolate Chex and be a stick, I’m the girl who can eat 1 donut and gain like 5 lbs - so next time you think about saying something like that, think about how maybe they may have a whole entire past that you can’t see by looking at them 💕 #facetofacefriday
say hello to my 5 ingredient OAT AND SEED BARS 🙋🏼♀️🍌🥜☁️✨ prep them for the week and top them with some fruit, yogurt + nut butter for a quick easy on the go brekkie 🙌🏼 they’re high in fibre which will help keep you regular 😉.
2 cups rolled oats
1/2 cups seeds of choice (i used sunflower)
1 mashed banana
1 heaped tsp cinnamon
2 tbsp nut butter
water/ almond milk to bind
mix everything together with your hands in a bowl. add some water to help bind. firm into 6-8 bars (depending on size). happy weekending ☺️💖
Happy Friday!!! 💛
I took this last week off insta (& making my food look pic worthy) to prioritize my time more wisely and really focus on school bc I was feeling super behind and it was such a good decision! I’m going into the weekend feeling caught up, way less stressed and ready for next week🤗 so i’m very sorry for no pics lately but this little break was much needed. Hope you all have a wonderful weekend :)💛 •
I’m back with one of the best. breakfasts. EVER. —> sweet potato toasts 🤤
I always start my sweet potatoes in the microwave and then finish them in the oven bc they take sooo long (well worth it though) to bake. After microwaving, I cut it into my “toasts” (which makes it MUCH easier to cut but not too soft either), then l put the slices on a baking sheet & finish baking, flipping them halfway through. Topped some with avo & chia seeds, some with @justins pb, banana & cinnamon (my all time fav), and then a mixture of yogurt, banana, blueberries, mixed nuts, granola & cinnamon for the others. No better way to start your day, trust me 😻
To stop being triggered by “bad” pics of you, stop attaching yourself to the “good” ones
Let’s be honest- I like posting thirst traps on Instagram. I like taking glamorous pics for my personal account and celebrating my body because it’s taken me so long to be this comfortable in it.
That being said, i realized recently i don’t ATTACH myself to the extra-thirsty pics with great lighting and a casual half-smile. It’s just a picture, like how the pics with harsh lighting or cringey smiles that make you look mildly unhinged are just pictures.
The fact is that neither pic is actually ME. Neither defines me. A picture is an “artistic” (I say that loosely) depiction of me, a still moment in time, but it’s not me. I’m a moving, vibrant, laughing, radiating human being who is a little awkward, a little sassy, and a whole lot of emotional honesty. I exist somewhere between these two pics, and at any given moment, I am so much more than a bunch of limbs and round things.
Now when I see a good pic, I’m happy because it’s a good pic and then i quickly move on because pictures no longer validate me or give me confidence. When I see a bad pic, I laugh or cringe or I don’t even react at all, I just file it away in my “not for Instagram” filing cabinet and move on. That’s it! The more you attach yourself to good pictures, the worse the bad ones will seem.
This is to help you connect what you eat with how you feel but approach this with flexibility and experiment. Give yourself permission to have all foods because it might not be the food itself but rather the amount, circumstances, or the time you had it.
Just because a double cheeseburger doesn’t make me feel good before a long afternoon of client sessions doesn’t mean it wouldn’t hit the spot after said workday. Similarly, egg whites and rice cakes might not be satisfying or fuel a day of breaking necks and cashing checks.
After the initial honeymoon phase of eating allllll the foods begins to fade and you’re able to tune into how the food feels you’ll probably crave more variety. The cookies won’t be so exciting or you figure out which ones you really like and which were just nostalgic. Pop tarts 👀
Isn’t it interesting how we can be X years old and still learning who we are and what we like? Imagine if you’re connecting to your true self with food now how that might unlock your true wants, desires, and purpose in other areas of life?
The brain space, energy, and time that opens up when we make peace with food/body will give you more than you can imagine. You’re here for big things even if it’s simply being able to be present and your genuine self with the people who matter most to you.
You are here for so much more than to lose weight and be attractive to other people.
"Don't eat that. It'll go straight to your butt!" . "Ooh, do you know how many miles you'll have to run if you eat that donut??" . "Bones are for dogs. Real women have curves." .
Show of hands: who has ever been told or even said some of this b.s.? I have. Before I really started learning about health and fitness, I thought of food as something that had to be earned. If you ate too much, you had to work it off! If you got too thin, you no longer looked like a woman. If you were too big, you were unworthy. Only organic, non-fat food blessed by monks in a hidden temple should EVER pass your lips! .
Folks, we HAVE to SHIFT our mindset!! Yes, being healthy is important. Being able to live life is also important. AND YOU CAN DO BOTH! .
Gone are the days of starvation and deprivation. Learn how to incorporate the foods you love into a healthy LIFESTYLE you can maintain at parties, during holidays, and when life throws you an arsenal of rotten lemons. .
Ditch the diet culture and find true FREEDOM. Drop a 🙌 if you want to learn how. .
I know how it feels to have your thoughts constantly revolve around food and exercise. Whether you’ve done enough to allow yourself a few slices and some drinks.
You stay on track 100% during the week and have no qualms, but the second the weekend hits so does the anxiety revolving around food.
Know this, there aren’t rules - it’s that simple, you have the power and the freedom of choice. You don’t HAVE to eat vegetables at every meal just like you don’t NEED 6 doughnuts in one day. It’s simply a choice because you are the one whom makes the rules in your life.
It’s inevitable that you will have plans some weekends that involve food and drinks that aren’t items you eat often. Don’t overthink it, a night or two of indulgence isn’t going to make you back track on all the progress you’ve made. Live in the moment, enjoy the food and the company.
Do me a favor? When you’re faced with a decision that causes you some anxiety, ask yourself “do I want this?” If it’s a hell yes, take part, enjoy the moment, and move forward. If your heart isn’t in it, don’t force it! You’ve got this, babe 💛
Same thing goes for string cheese, or pecans (as mentioned in my stories)! Normal eating, intentional eating, and intuitive eating all depend on your CHOICE as an eater. What does your body need? What do you want to experience with food?
Your body, your choice. Or as Jess from @whollyhealed would say “Your plate, your business.” Cupcake or salad, it’s your right as an eater to choose.
A couple of weeks ago I had an awesome convo with Kirsten all about gentle nutrition. If you aren’t already listening to her podcast, then consider this a personal invitation 😘
#Repost @theintuitive_rd with @get_repost
It doesn’t matter WHAT the food is - if it’s being chosen out of FEAR (of weight gain, of ill health, of being good enough), then it will cause you harm.
If that SAME food is being chosen out of love (for self-care, for satisfaction, for joy), it will serve you well.
Listen to this episode of Intuitive Bites Podcast (on iTunes) for more of this conversation with @be.truebalance 😊👏🏼
This guy right here! I cannot express the amount of love and support that I receive from him. He is my rock!
We are spending a few days in Pittsburgh for some fun coaching events.
Last month when I went to my Leadership retreat in Orlando someone asked this question…
How do you get your husband on board with this business?
The answer is seriously two words...PROVE IT!
When I made my $160 investment a couple of years ago he said he would give me ONE MONTH to prove it! Skeptical much? So I did!
You see, this isn’t a selling business, it’s a HELPING business! Everyone wants to be healthier! And so many people need help achieving their weight loss goals. So I chose the perfect business and I genuinely LOVE helping people achieve their goals.
I am beyond blessed to have found this opportunity and that I proved myself to him.
It took me a few months to go down 1️⃣ pant size. And I'm happy about it, and feel better than ever. 💕
What if I told you it was going to take time? Would it be worth it if I told you the results would last, but the progress might be slower than what you would like?
Most people would NOT choose this journey. Not in this microwave mentality society that we live in. We are looking for FAST and INSTANT results, and maaaan, those products are just SOOOOOO tempting, right???
But here is the thing. It takes time, friends. TRUE CHANGE takes time. And anyone who is telling you differently doesn't have your best interests at heart. #sorrynotsorry
I'm sure you lost the weight before... and it ALWAYS comes back, right??? Over 90% of people who lose weight on a diet 🙄 gain it back, PLUS some.
. ➡️What if you had someone to hold your hand and help you identify your bad habits and help you change them?
.➡️What if a new lifestyle would take longer than you would like, but would LAST and change your entire FUTURE?
.➡️What if that meant being the BEST EXAMPLE to your children, and being an advocate for wellness so that THEY grow up healthy? (If you are a yo-yo dieter, THEY WILL BE TOO. If you are unhealthy, THEY PROBABLY ARE TOO, AND WILL BE THEIR WHOLE LIVES. #fact )
➡️What if we shifted your mindset from all the things that is WRONG with you, to all the things that are RIGHT and PERFECT, and help you make personal development a crucial part of your life??
.➡️What if the hiccups you encounter along the journey help you learn, instead of derailing your "diet" altogether? What if this time you didn't quit????
➡️WHAT IF THIS IS YOUR SIGN????!
Want to learn how me and my community are achieving food freedom and body love? (One of our challengers lost over 45 pounds--happily). Message me. Open enrollment for our Mindfulness Studio and the nutrition progam that is changing SO MANY LIVES #notadiet is just around the corner. Contact me and let's get the ball rolling.
Don't wait until the New Year to become your best self. 💕 You deserve more than that. I believe you can do this.
💢FIVE REASONS WHY YOUR PUSHUPS SUCK!💢
Pushups are UNDOUBTEDLY the best bang for your buck for upper body exercise.
This is the case because when it’s performed correctly it...
💥STRENGTHENS your chest
💥ENHANCES shoulder stability 💥STRENGTHS/TEST your core
All you have to do is AVOID THESE 5 COMMON MISTAKES and then you’ll be on your way to a BIGGER and BETTER UPPER BODY⬇️
1️⃣YOU START ON THE FLOOR
💥If your new to pushups and they hurt when you do them, you should perform them on a elevated surface. Try on a smith machine bar so you can relearn the proper positions. Once you master this height, move the bar down and then eventually work back to performing them on the floor.
2️⃣YOUR CORE ISN’T ACTIVATED
💥When you think about it, a pushup is just a moving plank. And you know with planks, when you get tired your butt tends to sag, which causes you to put more stress on your shoulders which isn’t good!
SOLUTION: Practice holding the plank position for 10-20 second intervals.
3️⃣YOUR SHRUGGING 💥By twisting your hands into the floor you lock your shoulders and scapula into place. This is help avoid shrugging during the movement.
4️⃣YOUR HANDS ARE TOO FAR FORWARD
💥Ensure your hands are in line with your shoulders. You don’t want them in front of your shoulders like you would performing the downward dog pose. YOUR PUSH UP WANTS TO LOOK LIKE YOUR BENCH PRESS. Elbows in tight and your hands next to your chest.
5️⃣YOU DON’T GET LOW
💥Believe it or not a lot of people cheat on there pushups! They will only go down a 1/4 of the way or only 1/2 way. You should lower yourself until your chest is practically touching your hands. If this is to painful then lower yourself until your upper arm breaks 90 degrees.
Hope you enjoyed these tips! Are any of you guilty of sacrificing your form for a couple more reps?
Well, I think it’s safe to say that I have an addiction 😳 the full bars are my go to quick grab breakfast every morning and the mini bars are a perfect 100 calorie snack! All of these flavors have nonfat dried milk in them, so these are the only not #paleo things that I allow in my eating that isn’t a #foodfreedom type food.. it’s super clean, super delicious and keeps me pretty full until my late morning workout every day! 😍
I’m not in any way sponsored by @perfectbar and I bought all of these myself, they’re just THAT good and for people who don’t like traditional protein bars.. they are PERFECT! I had to share!! 😍😍😍
feeling all the fall feels today with this snack🎃
|| @siggisdairy pumpkin & spice yogurt + topped with homemade granola + drizzle of creamy peanut butter + cacao nibs || 👌🏻
loaded with lots of protein to keep me satisfied💯 hope you’re enjoying your friday💛
Diet culture + society loves to stereotype who should eat what, and how much they should eat.
Meat + potatoes was always known as “man food” -why? .
Also, why are boys and men told to fill their plates + get seconds (or thirds) because they need it to grow, while young girls + women sit quietly in shame because they may still be hungry? There’s this BS message projected on females that it is not as acceptable to eat more than or as much as men. What message is this giving to these young boy’s sisters? Peers?
I didn’t eat red meat for about 18 years. It was part fear and part environmental. Intuitively, though, I came to the realization that it just wasn’t working for me.
Bottom line, if you want red meat, have it. If you want salad, have it. If you ate dinner and want seconds, have them.
Your body knows more about your nutritional needs than the external forces around us.
I’ve reintroduced the true principles of intuitive eating + feel much more at peace and in tune with my body’s needs.
Also, for someone that hadn’t eaten meat for so long it’s ironic that my husband thinks it’s the best thing I cook!
London broil is awesome because it is a less expensive cut of meat + I can feed my family while supporting local farmers who raise their cows outside on pasture.
If you marinade it for a few days it gets really tender! Here’s my marinade recipe:
✨1/4 cup coconut aminos or soy sauce
✨1/4 cup avocado oil
✨2 TBSP red wine vinegar
✨2 TBSP balsamic vinegar
✨3 cloves minced garlic
✨1 teaspoon paprika
✨1/2 teaspoon each rosemary + thyme
✨1/2 teaspoon salt
✨1/4 tsp black pepper
When it’s ready let it come to room temperate after being in fridge (about 20-30 minutes), preheat grill, cook on 10 minutes each side, let it rest 10 minutes before slicing. Heat leftover marinade and pour it over as gravy.
In honor of 83 degree October weather, here’s my summer inspired lunch🌞 Kinda wishing it was cooler and felt more like fall but I’ll continue to wear sweatshirts anyways🤷♀️ Just gotta get through one more class and a few more hours of work before it’s officially the weekend! Anyone have any fun plans this weekend? Either way, have a beautiful Friday💓
#lunch details~ mixed greens fruit salad topped with strawberries + blueberries + cucumbers + @panerabread poppyseed dressing•slice of toasted sourdough with avocado + boiled egg + EBTB seasoning🥑🍓🥒🥗🥚
🍂Our pumpkin season 🍁started with gnocchi with roasted 🎃 mixed throughout in garlic rosemary cream sauce and handful of fresh baby spinach leaves. • Chunky cut🎃, toss in olive oil, sprinkle with salt, bake for 30ish min (until soft) at 190C.
• In gently heated oil or just bubbling butter cook chopped garlic. I like garlic so let's say 2-3 cloves. The gentler the heat > the longer you can cook the garlic without turning it brown > the sweeter the flavour gets. Take your time here. It is worth it.
Few minutes before garlic is done, chuck dozen of rosmary stalks and fry them together to get the flavour out.
Add a small tub of cream and water.
Cook for while to let water evaporate, flavour to sink in.
Fish out rosemary. Season with salt, black pepper, lemon and sugar. Taste,and season again.
• Throw gnocchi in boiling water and cook them until they come up to the surface. They might need an encouragement in the form a gentle stir. This shouldn't take long, less then 5 min. • Mix everything together with few handfuls of spinach.
My gut tells me thet this 🎃 dish will make a comeback rather soon.
#season for # pumpkin #gnocchi#veg#simple#realfood#eatwell#foodfreedom#homecooking#creamy#garlic#rosemary#mood for #italianfood#eatfoodnottoomuchmostlyplants
Cooking doesn't have to be complicated or time-consuming. 🍳
If you're not used to cooking with real, whole foods ingredients, it can often seem like a big job to create a meal. One of the best things you can do to make cooking easier is to get organized ahead of time. Read the WHOLE recipe before getting started, pull out all of the ingredients in one spot, put on some loud music, and have fun with it. Stay open-minded and know that the first time you try anything new, it will take a bit more time than normal. ⌛But once you have it down, you'll be whizzing through meal prep and cooking!
Want even more tips and help in saving time in the kitchen? Come join us in the Collective - link in bio! ✨
Happy FRI-YAY beautiful humans! ✌🏼
Today I am grateful for: FALL feels again (God, just keep these temps comin’ k?! 🍂), Lily’s fluffy pancakes & SYRUP (seriously, giving me LIFE 🙌🏼), and play dates (moms, ya feel me 😂).
Whether it’s the weather, food, or your kids that have already set the tone for your day, let this be a reminder that it’s never too late to give yourself GRACE & choose again. 👏🏼
🙋🏼♀️ There are a few things we CAN control:
• our thoughts
• what we eat
• our boundaries
• who we surround ourselves with
• our sleep
• what we give our energy to
🙅🏼♀️ And for the things we CAN’t control:
• the weather
• our kids
• other people
• other people’s kids
• slow drivers
• the construction zone that is your home
what we CAN control is how we react to them.
*Name 3️⃣ things you are GRATEFUL for on this lovely fall day! 🍁👇🏼#FriyayFeels#HappinessAF#VibrantMind#VibrantLife#PracticeGratitude
YES YES & YES!!!!!!
I love cooking healthy food and teaching women about nutrition and habit change, but coming up with delicious recipes is NOT something I'm very good at. I must have a recipe in order to be successful in the kitchen. . Thank God for gifted people, like @thymeandjoy who are able to create delicious nourishing food!!! These look and sound amazing. Full of whole food ingredients that will nourish your body and make your brain feel satisfied as well!
#Repost @whole30recipes ・・・
@thymeandjoy Chicken Zucchini Enchiladas⠀
In this recipe I’ve replaced the need for any type of tortilla with thinly sliced zucchini overlapped together to make these Enchiladas. For easy red enchilada sauce recipe, check out the link in profile. ⠀
3 cups Shredded Chicken, cooked⠀
2-3 Zucchini, large and thick⠀
2 cups Red Enchilada Sauce**⠀
1 small Red Onion, small dice⠀
1 Bell Pepper, small dice⠀
1 tbsp Avocado Oil⠀
1/4 cup Cilantro, chopped⠀
Preheat oven to 350 and set aside a deep 9X9 baking pan with 1/4-1/2 cup enchilada sauce spread on bottom.⠀
Heat 1 tbsp oil in a large skillet and add diced onion and bell pepper over medium heat. Saute for about 5 minutes or until vegetables soften.⠀
Add in shredded cooked chicken along with one cup of enchilada sauce. Toss together until evenly combined and remove from heat⠀
Using your mandolin on the thinnest setting, cut each zucchini into paper thin slices as shown below. As you cut them, keep them together so they are the same size. Layer each slice overlapping them halfway through the next one until desired enchilada size is formed. (this turned out to be 4-5 depending on size.⠀
**See recipe for homemade compliant enchilada sauce⠀
Yippee! We’re pretty giddy over here. We’re so happy to share that @usalovelist is OFFICIALLY part of the #nutpodsquad . We’ve been HUGE fans of nutpods dairy-free, sugar-free, @whole30approved #coffee creamer for quite sometime now. Check our story feed for an exclude @nutpods discount for anyone and everyone, especially those doing #octoberwhole30 or #novemberwhole30 !
Do you ever wake up one morning and feel blah and then the very next day you catch yourself in the mirror and you feel great?
You wonder what in the world changed between yesterday and today?? You ask yourself, did you eat better? Did you get more sleep?
The truth is, the only thing that changed was your perception of yourself. And that’s powerful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Simply choosing to see yourself as healthy, beautiful, fit, and happy will increase your endorphins and make you feel better in your body. Because truly your body cannot change in one day, it’s your mind!
And know it’s also normal to not feel good or even great in your body every day. And that’s okay. You’re allowed to feel your feelings, whatever they may be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just remember the next time you’re not feeling so at home in your body, it’s only a feeling, it will pass. You are uniquely you and beautiful in all that you are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's fall — which means it's time to clear out your fridge and bring on a #healthyfall harvest! 🍁🌿 We're especially loving this spread from @thrivingonplants, featuring fresh fruits, veggies, and superfoods! 🥦🍅🥕
Happy Friday!! A few days ago I posted about trying to eat more salads! 🌿A great thing about a simple goal like this is that it makes you change things up and get a little more creative! 😜 🤗 I seriously think this was one of the best salads I’ve ever had! 💯🙌👏 .No lie!!!!. _______________________
Gluten Free/ Primal/Paleo / Whole 30 ....what’s not to like???🤷♀️.
I am loving Delicata squash… I had not tried it until a few weeks ago!😱. It’s so easy! I just sliced it thin, sprayed both sides with a little Avocado oil, sprinkled with @redmondrealsalt salt, and roasted in the oven at 400 for about 15 minutes! Don’t skimp on the salt! You can eat the skin!! I REALLY like it!!!. ..
🌿@sprouts super greens mix. 🌿 @butcher_box shredded Orgainc / Free Range chicken (made a big batch of shredded chicken in crock pot earlier in the week🤗🤗🤗) (check out link in my profile 👆👆👆for a GREAT deal if you’d like to try Butcher Box!) .
🌿 Organic Granny Smith Apples.
🌿 Roasted Delicata Squash.
🌿 as usual...sprinkled the whole salad with extra seasonings...red pepper flakes, #everythingbutthebagel , salt and pepper!!!.
Dressing: 🌿Tahini- Maple Lime Dressing 🤤🤤🤤 (I just mixed some @sprouts tahini + 1 tsp *maple syrup + lime juice + a little water (I ALWAYS use filtered water from my @berkey_filters)...soooooo good!!!!. *leave out for whole 30.
🌿 I added some @ironcityorganics microgreens after the picture 🤦♀️🤦♀️🤦♀️ totally forgot I had them...but definitely wanted the extra nutrition!!!!!. _____________________
Hope y’all give this dressing or the Delicata squash a try because they were both the BOMB!!!🙌🙌🙌🙌🙌. ..
Have a happy Friday, friends! Wishing you all a wonderful weekend! Please comment below and tell me if you’ve tried Delicata squash or if you have any fun plans this weekend!😘😘😘😘
I used to think I needed to lose weight.
I thought that was the answer to my problems.
Why I felt so bloated all the time.
Why I got stomach aches constantly.
Why I was so sad, so anxious, so BLAH.
Why it was so damn HARD to feel lean + strong when it seemed like I was doing everything “right”, aka not eating enough and working out too much...
Turns out losing weight didn’t have anything to do with it. Neither did exercising for an hour a day. Crazy, right??
But what had everything to do with it and what I finally learned was THE secret??
Cutting out inflammatory foods.
Adding in nutrient dense foods.
Out of all of these things, the FIRST I would suggest? Is to get clear on what foods are causing major inflammation for you.
When I finally cut out corn, sugar and eggs this summer, I leaned out, my brain fog lifted and I FINALLY started to feel GOOD. Like consistently good, not just sporadic happy sprinkled with moodiness.
If you feel tired, bloated, have skin issues, digestion issues, excess weight that hangs on, hormonal imbalances, etc. I can almost guarantee that you’re eating foods that are causing inflammation in your body. And it’s different for everyone.
But some of the most common culprits to play around with eliminating are:
And just because you might not FEEL directly sick from something doesn’t mean it isn’t causing inflammation in your body and affecting your overall health.
For example, up until this spring, I was eating SO MANY corn containing gluten free products. While I didn’t feel directly sick from corn (or so i thought) my skin was the worst it’s ever been, and when I eliminated it altogether, I felt almost immediate positive results in my body.
So, the moral? Your weight has ZERO to do with your health.
Stop focusing on that stupid number on the scale. It literally doesn’t mean shit.
What matters and what will actually yield the results you want?
Starting to implement some of the above methods.
I promise they work.
I’m living proof.
Need help + wanna chat?
Inbox is open. 💕✌🏼✨
What are you actually waiting for? A magical wand, a potion or a genie to grant your wishes ? 🧐
Comment what’s holding you back below so you can see how silly it sounds 🙃 “I will wait until Monday. I will wait until 2019. I will wait until tomororw. "
How is that limiting belief working out for ya ? 🧐
Bellas & beasts 💜
the time to start is NOW.
It is NEVER too late to start over.
No matter how many times you’ve fallen off track & given up.
There's no better day than TODAY to start FRESH.
Have the COURAGE to begin AGAIN.
Have the BOLDNESS to BELIEVE in yourself 🔥
Have the FAITH that your past is only PROPELLING you into a WAY better future.
DM me if you’re ready to see what happens when you DON’T quit.
if you’re ready to see the magic that happens when you INVEST your time, money & energy.
If you’re ready to START your fitness journey for the LAST time.
Once and for all.
If you’re ready to achieve your dream body WITHOUT dieting & excessive cardio. &if you’re ready to find food FREEDOM, I’m your girl 💜
Day ONE or one day. YOU CHOOSE 🔥🔥 Let’s do the damn thing 💜
Can’t wait to hear from you ☺️
I am a mom in the middle.
To me, that means I am not all or nothing.
💕We eat healthy a lot of the time but enjoy lots of treats and fun foods. #foodfreedom
💕We stay active and move our bodies but also enjoy laying around watching movies too!
💕I love to use natural cleaning products but when things are getting real (sickness and snot) give me the dang Clorox bleach. 😜
💕We don’t have unlimited electronic time. But I will admit I use that freaking iPad when I need it. #secretweapon#mommaneedstogetstuffdone
I try to not judge my parenting too harshly. I do my best every single day. And I’m good with being in the middle.
What about you? Do you have strict rules in your house? Or are you in the middle like me?
Pop question: 🤔Can you heal a leaky gut?
Can you heal from SIBO?🤔
Are bloating, constipation, allergies, skin breakouts, IBS, thyroid conditions, high blood pressure, arthritis, anxiety, PMS, “normal?”🤔
Nope😥...At least they DON’T have to be.👊🏻👊🏻👊🏻
Especially when you support & heal yo’ gut. 💪💪💪
Dr. Michael Ruscio @drruscio is in the house on the “Break the Rules” podcast this week, talking with me on one of our favorite topics...
All-You-Need-to-Know gut health and SIBO 101. 👌
If you’ve been wondering what this whole “gut thing” is all about... why the gut is SO important to practically EVERY cell and function in your body...OR how to actually “heal your gut”... take a listen 👂 or share with a friend! 🚀
This one’s for you. 👊🏻link in bio 👆👆👆
Good days start with gratitude but so does ending the day.
We don’t spend enough time thinking about the small things in our lives, but find ourselves focusing on the negative which can dip out the bright spots. ✨
I try and write 3 things that I’m grateful for every morning before I even start my day. But it can be hard when I’ve only been awake for 30 minutes. So I like to also think of something that I was grateful for at the end of the week. 😊
Can I ask you to share with me the biggest blessing you experienced this week! ⬇️⬇️ Thank you! 💗😘
If you’re looking for a fun Fall dish, look no further than @wholesomelicious’s Fall Harvest Balsamic Chicken Skillet. The flavors of squash, apple, and balsamic chicken blend seamlessly into the perfect Fall dish. I couldn’t find any cranberries, so I subbed some no sugar added dried cranberries and that worked out A-Ok. Perfect for meal prep! 🍎🍂
Out here vibin’ on a dang good sandwich. Hi yes, I’ll have bacon on everything please.
Wilson and I have been transitioning and budgeting for food very differently the past few months. There have been a lot of sandwiches, a lot of soups, a lot of leftovers, and a lot less exotic ingredients bought from Whole Foods. I’ve been keeping track of how we have budgeted and plan to write it up for you soon. My go-to methods of shopping smart for groceries: hit up local farmers markets, shop the outer edges of the store (produce, meat, dairy), buy mostly store brand, cook/prep more of your own food rather than buy prepackaged. Keep it simple and practical.
Also, feeding yourself and your family doesn’t have to be complicated. Sometimes it’s a whole roasted chicken with white wine and caramelized veggies, sometimes it a leftover party that can honestly taste just as good. I love cooking up nourishing, healthy meals & pride myself in trying out complicated recipes - just to see if I can do it. This is my space to share, create, and hopefully inspire, but it’s time I also show off the everyday real life. And sometimes real life is sandwiches, leftovers, and the sexiest piece of pizza I’ve ever seen✌🏼#thewelltable
A BALANCED APPROACH TO DINING OUT: I used to be so restrictive on a day-to-day basis that I would use dining out as an excuse to go hog-wild. Then as I started to learn more about how food affects us & a few years later developed some sensitivities, I became afraid to eat out & really nervous & particular when I would. I eventually recognized that neither of these extreme approaches was serving me well. Over the past few years I’ve been finding my way to a more balanced approach that gives me the breathing room to enjoy myself without feeling awful the next day. This balance can take time to find if you have a history of disordered eating and/or food allergies & sensitivities but these tips are a good place to start. Ask yourself:
1️⃣What an I in the mood for?
2️⃣What will make me feel nourished & good?
3️⃣What little indulgence can I enjoy to avoid feeling deprived while still caring for my bod?
4️⃣ is there an option on the menu that combines numbers 1-3? If not, can i enlist the support of my server to help me make it happen? (Be gracious, friendly & clear about your needs & restaurants are usually happy to help.)
5️⃣Do the best you can in any circumstance & let that be good enough. Don’t beat yourself up when you’re not perfect or when you overindulge. Let it be a learning process. I know it still is for me.
As much as I wish it was NBD, my body just can’t tolerate a lot of decadent restaurant food on a regular basis. The more I manage stress, keep my gut healthy & avoid binging/overdoing it, the more I’m able to tolerate a meal or 2 here & there with a little dairy & gluten once in a while. I don’t know if my body will ever be able to tolerate them on a daily basis, and frankly I don’t know if I want to eat them daily (I just feel better without them right now) but i continue to mindfully explore my limits. Why? I know flexibility & avoiding stress around food is just as important as eating all the green things everyday. #mfweats#misfitwellness
If you are on a health journey and are not where you thought you would be at this point, please don’t give up and don’t start loving your body any less.
You can’t heal or grow or change if there’s self-hatred in your own thoughts. Your body will thank you and be grateful for all the positive changes, big or small you’re making on a daily basis.
New blog post today on showing myself grace through doing my damndest to not depend on others for validation or acceptance on my @whole30 health journey. As trivial as it may seem, seeing old pictures can trigger a lot for me and today I’ve been grieving the girl with the tiny body I used to have and fighting back negative thoughts of the heavier set girl I became.
I am still learning how to love myself, and a part of that is showing myself grace along the way. Anxiety, depression, eating disorders, & addiction are all hard concepts to swallow, to explain and to heal from but healing IS possible.
For the full post you can tap the link in my bio.
I know that haters are going to hate but I have to remember that I am doing the very best that I can and let that be enough. 💛
TO HEAL THE RELATIONSHIP W/ YOUR BODY (& FOOD)
...you have to be your own mother.
okay, it’s like this…
when going about #intuitiveeating - listening to your body’s signals & signs, learning the ins & outs of who you are - you have to treat your body like…
you would an infant. ⠀
👉🏻 lots of love, compassion, patience, understanding, gentleness, grace, space, awareness, & gratitude.
you have to NUTRTURE yourself like you would an infant!👇🏻
you’d be patient & understanding as you learn what that infant needs through its body language & sounds.
& that’s EXACTLY what you have to do with yourSELF!
we all know getting frustrated, impatient & angry with a child only makes that child act out even more!
i’d know, i was the rebel 😝
talking down, criticizing, acting from a place of frustration & lack does NOT get you ANY closer to understanding an infant.
so why would we ever do that with ourselves & expect results?
some friday #foodforthought for ya 🍵 ⠀
get after your friday & be your own mother. nurture your body, give it what it needs & eventually, what it wants will be what it needs.
this is part of BBM & how you discover what intuitive eating looks like for you! questions about BBM? send me a DM. 4 spots left to turn your body & food obsession to freedom & confidence.
love you babes, xoxo! ✨🤟🏻
had the yummiest bowl of savory carrot cake oats for breakfast this morning🤤 i added 1/4 cup grated carrot along with 1/2 tsp cinnamon to the usual stovetop oats (oats, water, milk) and heated it all up on the stovetop!! the grated carrot really adds a lot of volume which helps keep ya fuller for longer :) have a great day, everyone!! 😄
“fear God and keep His commandments, for this is the whole duty of man.” - Ecclesiastes 12:13b