It’s been cold and rainy which is awesome since it’s my finals week and I don’t need the beach tempting me.🙃 That also means tomato soup and grilled cheese!! So thankful for my support system aka @schimmeljared who’s been meal prepping the heck out of this week for me! He make’s the best grilled cheese, open faced then cooks toppings on the side ham, bacon, tons of pickles for me with a slice of cheese on each side so it cooks perfectly then you put it all together. 🤗 We had 1 slice pepper jack and 1 slice sharp cheddar. P.S. Realized I did math wrong when I calculated that I only needed a 40% to get an A in my class tomorrow. LOL.... realized I suck at math and that’s not actually the case. 2 more days in the library!!!🤓🤓🤓 #tomatosoupandgrilledcheese#pickles#finalsweek#allfoodsfit#foodfreedom#librarylife
D I N N E R
Quick and easy tonight. Chicken sausage (protein), couscous + sweet potato (carb) and spinach (veg) all sautéed in avocado oil (healthy fat)✅ .
Stay focused and prioritize healthy foods. Balanced meals, like the one pictured above ☝️, are clutch to keep you on track, avoid excessive holiday weight gain 🎅🏻, and most importantly FEEL good!
we can make conscious decisions in the name of self-care. sometimes self-care is honoring the fact that you feel satisfied, and you choose to say no thank you. other times, it's giving yourself permission to eat even though you don't have a biological hunger, simply because you want to taste and enjoy what’s offered.
these things are not mutually exclusive - you can choose to honor hunger and fullness while ALSO being flexible in your eating. it doesn't have to be either/or, and that's why embracing and exploring the grey is so important.
you have permission to eat what you like, when you choose, with attunement and without guilt. (and if you find yourself eating without attunement and with guilt, give yourself the gift of self-compassion). black-and-white rules are the hallmark of a diet, which is why there's no room for rigidity with intuitive eating - only experience, curiosity and non-judgment. i’d love to hear your thoughts! ✨
When I asked you guys what you want to see more of on BLT, I got some mixed results but overwhelmingly, most people said intuitive eating posts and food/recipes. So, I hear you and your wish is my command. Anddd I have a fun thing coming your way soon- stay tuned! And for those who like/want more running and baby/lifestyle posts, those will still be here too 👋
These snack bites are also coming your way soon. I’ve clearly been obsessed with pomegranate seeds lately, I can’t be stopped. Funny thing is, I didn’t know how to efficiently seed a pomegranate until like 2 years ago 🙆♀️ I’m kind of embarrassed to admit that. Anyway, these guys got me through an afternoon and evening of clients so the labor that went into them was totally worth it in my opinion 👌🏻 What are your favorite ways to eat pomegranate seeds?
Adult chicken finger platter...needed a ton of GREEN because I’m still feeling run down and undernourished after a very extended weekend of birthday fun 🤠 eating this reminded me why I love Whole30 meals and feeling good: Almond-crusted chicken fingers, asparagus, Brussels sprouts, broccoli, rosemary potatoes, and arugula 🍃 what’s your go-to meal/method when you feel on the verge of getting sick? Smoothie? Juice? Supplements? LET ME KNOW 💓
Hi friends, it’s me Hannah.
A few new faces around here along with some health updates calls for a post with my face!
If you are new around here and interested in my journey, head on over to Wholehannah.com to hear about how I lost 90lbs very quickly in not the best way and some of the health consequences that have come along with it.
Although I may look really happy and healthy in this picture, I struggle every day with extreme fatigue, light headed-ness/dizzy spells, brain fog, lots of digestive issues, and major bloating after eating. That’s just to name a few of my symptoms. While I am working on patience and grace towards myself, my type A personality and perfectionism can often get in the way of healing. Who can relate? 🙋🏼♀️🙅🏼♀️ #
Good news is that I’m working with a functional practitioner to heal the root cause and GET BETTER! I know this journey is just beginning and that is takes time. I share this in hopes of reaching someone going through the same or similar. Be patient, give yourself grace, forgive yourself, and head over to my little corner of the Internet to try some delicious, healing food that is good for the body and the soul. 💜
Complicated diets are a complete waste of time.
You don’t need to be hungry every day or live on 1200 calories to “get results” .
You don’t need an appetite suppressant, belly fat burning pill, metabolism powder or tons of supplements.
And you definitely DON’T need to live without pie at Christmas dinner, cupcakes at the moms night out, or pizza night with the family.
These are all the WORST ways to gain control over emotional eating habits and will definitely contribute more so to binge eating / over eating than a healthy balanced lifestyle.
Let me make this very clear: COMPLICATED DIETS ARE A WASTE OF TIME and I can prove it. I promise, it doesn’t have to be this hard.
You just need a SIMPLE process that allows you to overcome your unhealthy eating impulses and realize the kind of results you want to see and feel, in the most straightforward, DIRECT way.
You need a simple method for creating HEALTHY cravings, with a BALANCED eating plan, to predictably lose inches or pounds ANYTIME you want. .
And if you’re like me, you want a way that allows you to stay fully committed to mom life, reward yourself with stunning outfits for your hubby's benefit, and feel that sense of freedom and empowerment over stubborn eating choices once and for all... all at the same time.
I've stepped into this haven of eating freedom using a PROVEN 4-part solution for attracting all the positive eating habits I need for creating health longterm... so I don't ever have to jump from diet to diet again.
In my BRAND NEW Emotional Eating Community I’ll share the exact strategies women, nutritionists, and other fitness instructors are using to create sustainable weightloss and healthy eating habits without deprivation diets, pills, gels, or any of that stuff no one wants to do.
It all starts with raising your hand 🙋♀️✋🏼 or sharing your fave food 🍓🍫🍪emoji below.
WARNING: If you raise your hand, you might forever find yourself cured of secret pantry raids and middle of the night "why did I think I wanted this" mindless eating episodes in your kitchen. You just may end up changing a life - starting with your own.
Annnddd that’s a wrap!! ✌🏼out undergrad, it’s been real.
Sometimes I look back and wonder how the actual hell I did it.
Not gonna lie, it’s been anything but easy battling a life-sucking eating disorder while also trying to balance school, work, a social life, a few surgeries, and my overall mental/physical health.
Yet here I am. Standing tall. Fighting. Winning. Truly living. Showing those inner demons who’s boss
By no means is this a cry for sympathy (cringe) but instead a statement of prosperity. Sometimes life gets crazy and we forget to take a step back to recognize all we’ve endured and accomplished.
So I’m taking my own advice by admitting that I am damn proud of myself, and if you’ve overcome something you have every right to stand tall and be damn proud of yourself too.
Life is fucking hard. There are never ending obstacles- that will never change. But it’s how we choose to view those obstacles.. more importantly how we act upon those obstacles.. that’s where we truly grow and find ourselves.
If there’s one thing I’ve learned over the past few years it’s this: Your struggles are credible. Your wins are unique. Your accomplishments are important. And hell yes, you should be damn proud💗
My 45 lb weight loss didn’t happen overnight. I watched + I stood on the sidelines for so long. I’d look at pictures of girls who had gotten transformations and sat there wishing that could be me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The thing was, I was too lazy + scared to do anything about it + put the work in. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So instead I tried quick fixes, diet pills, and magic drinks that they said would make you lose weight 🤣
But y’all, Wanna know what I found out?
Quick fixes DO NOT work and nothing with work unless YOU do...meaning you gotta put the work in with your workouts and your nutrition. I know it seems like a lot of work and a whole lot of NEW, but I promise it’s sooooo worth it 💗
Letting go of feeling guilty about what, when, and how much we eat is HARD. We’ve developed food rules over the years from dieting, diet culture, celeb/fitstagram advice, etc. so when we break these ‘rules’ we tend to feel guilt or shame.
Feeling bad for something you did = guilt
Feeling like a bad person = shame
Eating should have never been given rules or related to morality. Unless you’re:
-Eating other people
-Eating their food without asking
-Poisoning their food
-Punching the Girl Scout
-Stealing food you can afford
There’s no need to feel guilty.
Remember we were all born intuitive eaters and along the way we learned these made up rules. We followed these rules because we were made to believe they will lead to happiness, worthiness, value, health, and wealth. These were false promises. Good news is we can unlearn them too.
1. What rule did you break?
2. Where did you learn it?
3. Would you tell a child to follow that rule?
4. What are your current values?
5. Does it fit your current values?
6. Can you create space to neutralize what just happened? It’s neither good nor bad, it’s just (food, eating past fullness, a midnight snack). It’s only bad if the story you tell yourself says it’s bad.
7. Compassion: its ok to feel this way. You’re unlearning years of diet mentality while living in a culture obsessed with thinness and disguised as “health”. This is really hard!
8. You’re ok as you are. You aren’t broken. You can make peace with food and your body.
If you are caught up in dieting and wanting to lose weight, most likely you are also caught up in negative body-talk and behaviours. After all, usually the reason someone goes on a diet is because they don’t like their body and they want to change it in someway. .
Moreover, women have been taught to “hate themselves skinny” - meaning that if they just feel bad enough about their body and or specific body parts, they will then be motivated to diet or exercise intensely to change it. There’s also the message of “if you just work hard enough, you can change your body”, which then encourages rigid dieting and over-exercising behaviours. .
Intuitive Eating and the non-diet, body positive world would say there is another way to be with and treat your body. One that is nourishing and promotes positive health behaviours and WAY better for your mental health!
I get that just accepting and loving your body overnight seems like an impossible feat (I struggled with this my whole life). And I don't expect you to suddenly fall in love with your body or to even like it right now. .
But I invite you to at least ask yourself, Can I respect my body right now? No matter what you may dislike or want to change about your body right now, can you at least still treat it will dignity and respect? .
This idea of #bodyrespect is what principle 8 of Intuitive Eating dives into. My latest blog post goes into more detail of what respecting your body means, and how you can start practicing it today, in the body you have now. Because your body always deserves respect, whatever size or shape or weight you are. ➡️ Link in bio (latest blog posts). .
Enjoy these blog posts? Want to get them straight to your inbox? Sign up for my newsletter now! You'll also get a free email course on the 3 essential Mindset Skills to get on the simpler and saner path of health (click link in Bio!). .
i created something really cool and i want you to have it for F R E E
Get Your Fit Together is a no bs guide to help you find clarity in the gym and optimize your training time to get the results you’re looking for + a 4 week lifting program suitable for all fitness levels
head to the link in my bio right now to receive your copy totally free💪🏼 #GYFT
Let’s talk sweets around the holidays (and in general). I’d like to esatablish that I did not bake these, I wish I did but my baking skills are not up to par😂 I picked these up for my roomates because it’s finals week and finals are rough and I figured they’d need a pick me up☺️ Of course, I grabbed some for me too. I just want to remind you all that it’s okay to eat whatever you’re craving. If you’re surrounded by sweets or offered some this holiday season, or any other random day and you want it, GO FOR IT! It’s not going to harm you. If you restrict yourself, you’ll end up just obsessing over them. If you give yourself the power and freedom to eat them if you’d like it, your body adjusts to how much it actually wants and you are able to actually enjoy your food. And it’s also okay to eat sweets that are not “paleo” or made out of almond flour or “sugar free.” These cookies I bought are just normal cookies. And they’re freakin delicious. Often we disguise restriction by eating modified versions of sweets even if they’re not as satisfying (not to say those are bad, if you truly enjoy those or have actual dietary restrictions for health purposes then by all means eat them). I’m here to tell you that if you prefer the regular version, there should be no guilt associated with that. Don’t label your foods “healthy” or “unhealthy.” Live a life of balance. Do not think you ever need to make up for what you eat. Your body needs calories. Period. Food is food. Enjoy yourself, and most importantly, just live your life. Life is too short to constantly worry about what you are eating. Live in the moment, this holiday season, and everyday. Love you all❣️
Are you spending enough time taking care of you before you do everything else the holidays bring? ⠀⠀⠀
I know I'm guilty of letting my own needs go during the holiday season. But this year I'm trying hard to not let that happen.
Im spending more time relaxing and watching holiday movies and also committed to being active for 30 minutes a day. .
What are you doing the holiday season for you? #livelifewhole#livelifehappy#cultivatehappiness
“I’m gluten, dairy, soy, negativity and bullshit intolerant.” ~unknown ✨
Me. In my kitchen. Real time. Eating leftovers from last nights yummy meal @gurusindiannewtown in my jacket, as I prepare for phase 3 of my day. •
Also me...(like everyone else) moving through this crazy time of the year with as much grace as I can muster. •
Try to weed out the nonsense before your new year begins. Start by honoring YOUR space, right now. Invite your loved ones along for your journey so they see how important it is to you. Fill your space with what gives you life. •
And don’t forget to eat well, even if it is standing in your kitchen, coat on, with 15 minutes to spare.•
In my bowl: lamb curry, rice, chick pea naan and some kind of delicious crispy green mixture. If you’re local, PLEASE visit the lovely family @gurusindiannewtown. They overfed us with food and hospitality last night. 🙏🏻
This Christmas gift just made my day! @thenewprimal your continued love and support to the Whole30 community is genuine, impactful and so incredibly appreciated. I will always support what you do and who you are!!! It’s so refreshing working with a company that cares about the food they’re creating and making a difference in your health & wellness.
Fun fact. The Christmas picture is from our Whole30 Coaches summit in Utah. I’m on the bottom right hand corner you know, just hanging out with a bunch of my healthy lifestyle idols 😍
Goal: Be stronger and healthier than I was yesterday ✅
On October 15th, I canceled my gym membership and turned to at home workouts. Today, less than two months later, I am down 11.6 pounds and in my best shape ever.
There’s no huge secret to my success. I decided to put more time into my mental and physical health. The biggest change was having a kick ass accountability group which has been a game changer for me and so many other women.
You can either keep watching, or come hang with us and change your life!
Time for a B R E A K : I’ve been working hard and consistently for the last 6 months to achieve better health - I’m stronger, fitter, more energised and feeling more confidant.
My running times and distances have improved fantastically, I’m down 35+ lbs and a couple of dress sizes.
I’m going to r e l a x it all for the rest of December - I’m still running, calorie ‘counting’ I am not - I want 3 weeks to just eat, drink and be merry with my family and friends.
I’ll be back on it in 2 0 1 9 but for right now I’m making a very conscious (#foodfreedom ) decision to just b e 🤷🏻♀️
How do you get through the holidays when you've been on a million diets and you don't trust yourself around food? I just had a woman tell me that she's happy she's getting sick this week so she doesn't have to go to Christmas parties and deal with all the cookies. Another woman told me she locks her cupboards up and gives her husband the key so she won't eat the goodies in their house.
If you can relate...please join me for a $0 class called FILLED & FREE. It starts on Dec. 17. It'll be online. It'll be awesome. You can join from anywhere in the world, at anytime that suits you. No FOMO. Go to the link in my bio for info and to sign your beautiful butt up. See you there!
This week’s finds at @sprouts ! All @kerrygoldusa cheeses and butter are on great sales!
Noble Made sauces by @thenewprimal are all sugar free and contain no sugar alcohols either!
@so_delicious zero sugar added ice creams are my favorites that you can find at stores and have 4 net carbs per serving (for the vanilla, I think the other flavors might vary).
HORMONE SERIES | FIVE STEPS TO TAKE AFTER YOUR PCOS DIAGNOSIS.
Polycystic Ovarian Syndrome (PCOS) is on the rise. If you don’t have it, you likely know someone that does. The diagnosis can be confusing, scary, and seriously overwhelming. Know that you are not alone. If you are committed to healing your PCOS naturally or at least want to give it a shot, I'm here to help! With this first post, I'm outlining some of the initial steps I recommend taking after your diagnosis.
Head to The Journal for more! #linkinbio
You’re welcome. 😘
Not one study has shown that reducing your calorie intake can boost your metabolism. NOT ONE. In fact, the exact opposite is proven. Check out my recent video to learn some of the things your brain does to protect itself from calorie restriction and why dieting doesn’t work. ✌️
Cutting calories actually reduces metabolic rate, BECAUSE IT IS TRYING TO CONSERVE CALORIES. 😬
Your heart rate decreases.
Your hormones change.
Your gut motility slows down.
Your immune system is compromised.
The list goes on. There IS a different way. That’s why I am a non-diet dietitian. That’s why I am always talking about reasons to get curious about your body and food. That’s why I get so fed up with diet culture claims that mislead people into starving their bodies. 🙅🏼♀️
Learning to trust your body is a process. And recovering from a life of dieting takes time. But just like you are learning to trust your body, your body is learning to trust you. And with a little time and a-whole-lot of curiosity, you can finally call a truce with your body. ❤️
And it’s awesome. 😎
So the other day I was talking about being a Finisher. Well, not doing so great in this area. 🙁
In the past I would not start a new book until I finished the one I was reading. But not since getting married and having kids. 👨👩👧👦Now I am usually reading at least five at a time!! But I do love learning!
💗SELF CARE CHALLENGE DAY 4💗
Self Care for the Soul
Today we're focusing on nourishing your soul with activities that make you happy and give you a break from your busy life.
To be honest, the soul self care could quite possibly be more important than anything else. Even food.
Find out in the Miss Naked Foods community
We make sooooo many decisions every day. To stop and think about the volume can be quite overwhelming. Which is why the intentions behind our decisions are so important because they have the potential to send us in a downward spiral (making decisions from a place of self control) or lift us up (making decisions from a place of self care).
I invite you to take a mindful pause when you are telling yourself you should go for that run or telling yourself you shouldn’t have dessert or and ask “Am I making this decision from a place of self care or from self control?”
ＰＡＣＡＫＥＳ ＤＥ ＡＶＥＮＡ 🍎 Con manzana asada y canela. ¿Qué tal esta delicia para comenzar el día? 🥞 Usé la receta base de @avenayaguacate y me encantaron, ¡así que aquí se las comparto con mis pequeñas variaciones por si se animan mañana!
▫︎¼ taza Harina integral
▫︎½ taza de Avena en hojuelas
▫︎1 cucharadita de Canela en polvo
▫︎1 cucharadita de Polvo para hornear (levadura Royal)
▫︎ ¾ taza de Leche preferida (animal o vegetal sin azúcar)
▫︎½ cucharadita de Extracto de vanilla
𝗠𝗮𝗻𝗼𝘀 𝗮 𝗹𝗮 𝗼𝗯𝗿𝗮
➀ Mezclar muy bien todos los ingredientes hasta tener una masa homogénea
➁ Dejar reposar 5 minutos para que se hidrate la avena
➂ En un sartén con AOVE o un poquito de aceite de coco ir añadiendo por partes la mezcla
⚠️ Cuando se hagan burbujitas, es momento de voltear.
➀ Cortar la manzana en cubitos y ponerla en un bol
➁ Agregar 1 cucharada de Agua y una de Canela
➂ Poner en el microondas 2 minutos
"Toppear" los pancakes ¡y a disfrutar! 💛 Me salieron 4 tortitas delgaditas. #⚖️🍽
⚠️ 𝗧𝗶𝗽𝘀: Practiquísimo el aceite en spray + sartén antiadherente + una pala/espátula de plástico para voltearlos + A fuego medio e ir bajando si se hacen muchos (que estará muy caliente al final)
Hunger is definitely not something to be feared but rather to be honored. who wakes up hungry in the morning and what’s your favourite breakfast meal? Mine is eggs and avocado mixed with feta, basil and tomato on toast 😋
If you truly have to ask yourself, “is my disordered eating bad enough?” 🤔
IT IS! 😫 All those times I would tell myself I was:
I eat enough
I’m not dying
I still get my period...mostly
Other people do it and they’re fine
How can this be bad if I am eating ‘healthy?’
And Instead I failed to ask myself if I was truly...HAPPY. I was definitely NOT happy. .
I was miserable, angry, cold all the time, hungry all the time, my nails were super brittle, my gut was a mess, I never had normal poop, I hated how I looked in the mirror, I would only stick to a dozen or less items of food I would eat that were ‘safe,’ I was constantly getting injured while exercising, I had no energy, I couldn’t sleep, my mind would never stop, I was always obsessed about food, food, and more food, my marriage was suffering, I never wanted to be intimate, I had no friends, and I based my day being ‘good’ if I either maintained or lost weight.
BUT... I still would tell myself I wasn’t ‘bad’ enough or ‘sick’ enough. Like seriously?! 🤦♀️
All of my actions were screaming for help. I just wasn’t listening.
I was so scared of failure, rejection, and weight gain that I CHOSE to live in a world of hate over acceptance. I constantly thought that food was the issue when it was so NOT that!
I am here to tell you, there is NO set standard of what is considered ‘bad enough.’ You don’t have to be at a certain weight, size, state of mind, or place in your life.
ALL that matters is knowing that your happiness and joy in life are NOT up to par! THAT’S IT! 🤩
Knowing that some part or parts of your life are suffering because your food obsession is getting in the way, even in the slightest, is cause for taking ACTION!
No ifs, ands, or buts about it! Your HAPPINESS comes first! 🙌
So the next time you question yourself or talk yourself out of ANYTHING that would improve your happiness and lead you down the path towards food FREEDOM….
Tell those thoughts to, “F*ck Off!” 😘 And get back to living the BEST life for YOU!
?! 🖤 How would you choose to nourish your body if you didn’t have food rules limiting your choices? Would you enjoy your food/eating more?! If your response to this question was completely different then what you are currently eating on a day to day basis, then I feel for you😫 ...when we eat based on food rules, our options are limited, we don’t actuallyyy feel satisfied with what we choose to eat, & we lose out on the joy in eating. (👎🏻x3 !) It feels better to check in with our wants with food, and to follow that - fully 🙌🏻 #foodfreedom
Help me spread my #antidiet message by using the hashtag #deathbeforediet or tagging me in any posts that involve you challenging diet culture driven food rules. 💕
Thankful its Midweek! I laced up for 8 trail miles but ended up with 9 because I did a little extra on my hill repeats. The middle miles felt effortless. I am thankful for that, and the extra mile in the bank.
I'll spend the rest of the day stretching and hydrating. .
. 🌟 Did you know that not all of your daily water has to come solely from drinking H2O. Consider a bowl of soup during the cold weather months! It's another option to keep warm and hydrated. This soup is low in sodium and fully nutritious because its base isn't from a stock or broth. I used plain filtered water as my base and it turned out beautifully. .
. 🌟Details: I sauteed 1 small red onion, 4 garlic cloves, 1 green bell pepper, 1/4 cup carrots in a touch of olive oil and cooked until tender. Then added 6 cups of plain filtered water to my pot along with 1 cup broccoli, 1 cup cauliflower and 4 zucchini with French thyme, parsley and sea salt to taste. I simmered until veggies became tender and then turned off my heat.
After cooking I blended all of the veggies in my Breville immersion blender right in the pot until everything was smooth.
I added 1/4 cup Basmati rice, chopped red bells, parsley, jalapeno and a bit of hot Trader Joes organic crusty French bread. ·
“Maybe you’ll decide you love your new shape and don’t want to lose weight.”
I’ll never forget when my brother said that to me after... I’m certain I just laughed and said, “oh NO. I’ll want to weight!!! Trust me!!”
My mind couldn’t wrap my head around being happy at a bigger size. Months later... here I am THRIVING! Loving my shape and appreciating my body in ways I never thought I could.
Gaining weight taught me...
✨ REAL CONFIDENCE and self love. Not the faux sense of it I had when I looked worthy or good enough to grace the stage or magazines.
✨ that I am worthy of nourishment ✨ how to get in touch with my yin/feminine side
✨ how to listen to and honor my body ✨ that self love is a daily act with how you treat yourself through thoughts, food, movement, friends and what you read or listen to.
✨ that I am so much more than my body and have so MUCH more to offer!!
Self love and acceptance does NOT equal complacency!! In fact, I would say it fosters the opposite! Loving yourself encourages you to show up for yourself everyday with healthy habits and behaviors in true acts of self love.
Every meal, every movement, every thought is a chance to love and celebrate yourself. I used to move out of fear, shame, punishment and self hate... powerful emotions, but even more powerful is love! If I could achieve all that I did with low vibrating energy/emotions... just wait to see what I do with love 💕 .
What are your motivations? Are your actions driven by love or fear?
I generally don't make bulk meal preparation for the week. I make sure to have a stocked pantry and freezer and rely on those for quick and simple meals.
First up: boxed soup + frozen vegetables = home made loaded veggie soup without the measuring, mess, or waiting! 🙌
How many times have you stood at the bottom of the mountain, trying to figure out how to climb it? •
How many times have others stood beside you, telling you what steps to take, what equipment to pack, which path to choose, and then stood and watched as you set off on your journey? •
Are you standing at the bottom of the mountain again now, exasperated? Stuck? •
I’m here to tell you that you do not have to go up that mountain even one more time alone. I will never tell you what to do and then pat you on the back and waive goodbye. •
I am here to guide you. To help you see that the answers are already within you. To support you as you take each step until you feel ready to continue to the top on your own. •
And I have just 2 spots left open until February for my 1x1 wellness package. •
Not sure if it’s right for you? Worried that it might not be the right fit? I get it — it’s a big investment of time and money! Let’s chat on the phone for 10 minutes and explore what we might be able to accomplish together. 💪🏻
when it’s comes to my nutrition I don’t play — here’s what I’ve been currently using :
@bragglivefoodproducts nutritional yeast seasoning - I don’t eat meat and I tend to go from plant based to fish/seafood throughout the week. I sprinkle this in my plant based meals mostly to cover any missing nutrition I’ll need.
@navitasorganics maca powder — just started it using this in smoothies , yogurt you can add them in energy balls etc ... great energy booster (especially for someone like me who runs around 😂) and it’s an adaptogen.
@manitobaharvest hemp seeds , I usually put it on toast or sprinkle in oatmeal . it contains healthy fats and protein.
@traderjoes roasted cacao nibs I throw them in yogurt bowls . oatmeal , baked goods ... it’s a superfood and rich in antioxidants.
I always have nuts and seeds on hand because they’re good protein adds and just a good healthy snack. pictured is sunflower seeds and pumpkin seeds.
Jack made seitan steaks that are a MILLION times better than the vivera ones 😱😍 holy crap! 🙌 I'm not well and have barely moved off the couch all day. I haven't been ill in so long so I'm being a huge baby about it, but I'm enjoying being looked after!
WIRING YOUR BRAIN TO LEARN⠀
Depending on your lived experiences in childhood, your brain will or will not develop particular synapse, until those experiences are had and the brain has the chance to develop them. But because they are newer, the brain requires more repetition to reinforce these synapses. ⠀
This is why it can be hard to change something fundamental about what you do. This is why it’s challenging to look at your behaviours, your habits, the core of yourself, and make change. Especially lasting change. ⠀
So what helps? Reinforcements. Continuing the practice. Having a zoomed-out view of what you’re doing, instead of getting stuck in the weeds and the minutia of any particular issue or circumstance. Being accountable to someone. Having someone who’s a few steps ahead of you guide you through the process. Listening to podcasts or reading books that present new ideas and new framing perspectives on how you go about doing your thing, and the way you move through life. Continuing the theme of the week, this is how I plan to continue to move forward. By cultivating the practice and my sense of self, reaching out to new people and forming new connections, while reenforcing my older friendships and solidifying our standing together.⠀
You are not a failure. You are educating your brain on how to look and how to behave. And that is challenging. But you’re doing it, and that’s really an incredible thing. If you need help in the doing, reach out.
After a 6 mile run today (happy bc a new record for me!!) I was hungryyyyyyy, & I mean could hardly wait the about 10 mins it took to make this hungry 😂 but it was worth it because this was sooo good and perfectly filling 🤗
the deeeets- 1 bag @birdseyevegetables veggie pasta mac & cheese (made from zucchini & lentils), with broccoli chunks, a little spinach, leftover air fryer crispy chicken & microgreens. I actually loved the flavor of microgreens with this, so good!
I started cooking the broccoli & while it was cooking I put the pasta in the microwave (its a steam bag so literally all you have to do is put the whole bag in the microwave & it’s done 😛)
When the broccoli was done, I drained the water, then added a small handful of spinach. Heated up the leftover chicken while it cooked and then mixed the broccoli, spinach & pasta together. Topped with chicken & microgreens and bam DONE. Quick, easy & delishhhhh
I'm old school.
I still prefer a "real" calendar over a digital one.
Today I'm beginning to make the switch to 2019--and I can't help but wonder what this next year will bring with a book launch.
This is finally *the* year.
I signed the first contract with a publishing company in November 2011 to write "Starved to Obesity," not knowing a son was going to die six months later.
I eventually sludged my way through that manuscript. . .but hit a wall and couldn't function. . .let alone think straight, edit, or help others. And that publishing company graciously dissolved the contract. (That manuscript is permanently buried in the long-lost archives of my computer.) Then, both of my elderly parents needed more attention before their eventual deaths, so the passion to write the book went completely by the wayside.
But if you know anything about writing and publishing a book, it is a calling. No one in their right mind would ever pursue publishing one otherwise. And no matter how hard you try, you can't run from a calling. You can try, but somehow it always comes "calling!" Ha.
Nutshell version, I finally wrote that book, but it took another two years of obstacles to finish it. And then it almost got ruined by a predator who disguised himself as a professional editor--but preyed on unsuspecting woman to attack.
So when the ER doc described the possibility of losing my vision on Sunday, in my distress the only words out of my mouth were, "Noooo! I'm launching a book in April!" Ha. I'm sure she'd heard it all, but most likely not that one before! (Misdiagnosis. It was only a nasty case of pink eye, gratefully.) So 2019. . .bring it on! "Starved to Obesity" has been waiting for you! #foodfreedom#plantbaseddiet#eattolive#emilysboller#starvedtoobesity#nutritarian#eattolive#brightlineeating#weightwatchers#nutrition#plants#foodaddiction#addiction#bookpublishing#vegan#healthynesters#vegetables#etl#eatforhealth
ALMOND BRAZIL NUT Milk with Cinnamon & Vanilla is giving all my drinks some serious pizazz right now! I made this in my new @thenutramilk machine and in literally 5 minutes had my week supply of milk ready to go. Check out my stories to see how I did it, recipe below. (Ad)
1/2 cup raw almonds
1/2 cup brazil nuts
1/2 tsp cinnamon
1/2 tsp vanilla extract
4 cups filtered water
Directions for Nutramilk:
1. Add all ingredients except for the water and close top, press "butter" on 3 minutes, then "start".
2. Next, add water and press "mix" for default time.
3. Press "dispense" and start pouring it into your glass!
4. Store for up to 6 days in the fridge.
Directions for nut milk bag & blender:
1. Soak almonds overnight, strain the almonds the next morning.
2. Add almonds and brazil nuts to a blender with all ingredients, including the water and blend for a few minutes until well combined.
3. Pour mixture through nut milk bag over a large bowl and squeeze to drain. Store milk in a container in the fridge for up to 6 days. Discard or use the nut pulp.
What you don’t see…
What people truly don’t see behind every “fit person”…
🚫You don’t see the mental journey they have taken to get there.
✅You see their positivity and shine now.
🚫You don’t see the time and dedication spent on looking up new meals to meal prep so they’re not bored and fall off track.
✅You see the abs and the meal prep complete pic.
🚫You don’t see the struggle they put in to cook a meal at home when they’re dead tired and fast food was so much quicker.
✅You see the lean body.
🚫You don’t see the early nights to bed to be ready for the gym early in the morning.
✅You see them being there and the muscle gain.
🚫You don’t see the determination to get a workout in when they’d rather sleep or study.
✅You see the body you desire.
🚫You don’t see the discipline and self-control mentally and physically in regard to alcohol, pizza, sweets, etc.
✅You see the end result. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My point of this is not to judge anyone. The point is to STOP comparing yourself to someone that is way further along in the process than you are. This is your journey. This is your life to take control of. So please, cut all of the ‘shortcuts’ out of your mind. There is not one cleanse, one pill, one shake that can do this for you. This is the harsh reality.
🎉A solid workout plan. A solid nutrition plan. A PLAN. This is what helps you progress. After all, failing to plan is planning to fail🙌
P.S. Presale to the gym guides starts next week 🎉 a plan just for the ladies to start the transformation desired🔥🔥
Food is not the enemy.
An addiction to eating can make us feel as though we are addicted to the the food itself.
In reality, we are hungry for some sort of feeling and we have created a habit of numbing out with food.
It’s important to remember that food has helped you through a lot of hard times.
I am talking to all the people who have had a disordered relationship with food since they were children.
When we have dealt with hard emotions and needed an escape, food was there to help us cope.
When we view food as an addictive substance, we end up demonizing it and shaming ourselves for participating in a habit that keeps us alive.
Instead, we must look at why we have this constant urge to eat. What are we really starving for?
A way out of the pain?
The next time you feel a binge coming on. Stop and try to ask yourself what you are really needing?
How else could you fill that void your feeling?
Have patience with yourself as you navigate those feelings.
Learning how to listen and connect with our bodies again is a journey and each time you binge it’s an opportunity to learn more.
this deserved a close up ... that olive oil tho. 😍🥑. it’s insane when you think about how much avocados are eaten a week , right ? avo toast with , everything but the bagel seasoning from @traderjoes , olive oil and smoked paprika on rye bread.