5 Reasons You May Need A Mind-Body Reset

In today’s world, we are bombarded by toxic chemicals. They easily find their way into our body through the air we breathe, the food we eat, and the water we drink. We also ingest foreign chemicals when taking medicinal or illicit drugs, or when using alcohol or tobacco.

Although the body is designed to be self-cleaning and to excrete these toxins, it cannot always handle the overload present in today’s environment. Chemicals not excreted accumulate in our fat cells and cell membranes become internal toxins.

When the body is under stress, it releases those toxic waste products from the fat to circulate in the bloodstream. These toxins can damage the protective intestinal lining, literally corroding the body from the inside out; making it a less effective filter for the good nutrients we might be bringing in. The more it is damaged, the less effectively it absorbs nutrients, and the more toxins pass into the blood and lymph systems. This is why elimination is so important. It is crucial to eliminate toxins from the body to avoid toxic overload.

This is why I have many of my clients participate in my Mind-Body Reset Program. This program is specifically designed to help you discover which foods work best for your body, rid your body of toxic chemicals, and fill your body with an abundance of nutrients & minerals. This program also focuses on self-care practices to truly nourish your mind.

10 Common Weight-Loss Mistakes & What to Do Instead

I don’t talk too much about weight-loss on this blog, because I really want to focus on so much more. I want to transform your relationship around food and your body so that eating is fun again and you feel confident in your own skin. I want you to have energy and clear skin like you’ve never known was even possible. I want you to live your best life and thrive well into your 90s.

So yeah, to me, it can sometimes feel like weight loss is just about vanity and it’s something that we’re pressured to focus on because of constant media message and society. But at the same time, weight loss can be a path to get you towards living your most authentic, vibrant, and energetic life so I’m not here to shame or discourage you for wanting to shed a few pounds.

If you’ve been trying for a while to lose weight for a while or you have suddenly plateaued on your journey, here a few tips to push start losing weight again.

How Busy Moms Can Be More Consistent with Healthy Eating

One of my biggest struggles and the reason most of my clients come to me is lack of consistency.  We all know that we should be drinking more water, exercising daily, and eating our fruits and veggies, but we just don’t do it. At least, not consistently.

A lot of us are used to the diet-binge cycle where we are constantly going on a restrictive diet only to fall off the wagon and dive back into the potato chips. We continue to repeat this cycle and we just don’t understand why we can’t be consistent with it!

And it’s absolutely NOT because you’re lazy, uncommitted or lack willpower.

It has taken me YEARS to learn how to be consistent with healthy eating. And let me tell you, once you can eat well consistently it makes everything else easier and reaching your goal becomes inevitable.

Ok, here we go…

10 Tips for Overwhelmed Moms to Cope Better With Anxiety

10 Tips for Overwhelmed Moms to Cope Better With Anxiety

Ever feel light headed, sick to your stomach, chest tightened and like you might just pass out or die?

Or have irrational fears like you’re kids going to die in their sleep or you might drive off the road and crash?

I’m assuming if you are reading this then you most likely have experienced some or all of those feelings or thoughts and perhaps, you are quite close friends with anxiety. I know, I am.

I’ve struggled with anxiety for my entire life and while there can be a lot of shame or hesitation to talk about it in today’s world, I am quite comfortable being open and honest about my struggle.

As I’ve gotten older I’ve learned that there are so many people that actually struggle with anxiety that I would have never expected. These people often seem extremely outgoing, confident, and like they really have their shit together, but once I really get to know them I realize we are more alike than I could have ever imagined. I find that it can be so comforting to share and connect with others about our struggles so we can feel a little less alone on this journey.

10 Inspiring Books & Documentaries to Jumpstart a Plant-based Diet

If you’ve been curious about eating a more plant-based diet or struggling to make the transition than my #1 best recommendation is to GET EDUCATED.

I don’t know about you, but I love learning. Like, I’m kind of obsessed. If I could get paid to go to school forever I probably would have!

Maybe you’re not that into learning (that’s totally fine!) but perhaps, you are really interested in this whole plant-based eating lifestyle and would just like to get inspired or become more informed and that’s great too.

I also love reading and continuing to learn more about the plant-based diet because it reminds me why I am choosing to eat this way and makes me that much more passionate and confident about it.

If you’re not really sure what I mean by a plant-based diet or why you should care, then you can click here and learn more.

Now if you’re super excited to read or listen to some books and watch some shocking documentaries then here are my absolute favorites!

10 Things I'm Obsessed With Friday

10 Things I'm Obsessed With Friday

Well, it’s been almost exactly 2 years since I wrote my first post like this and I’m embarrassed to say I had every intention of doing it monthly and well, it never happened! Sometimes life just gets the best of us, you know?

So, I’m back and I’m more than excited to continue this series. As I mentioned in my previous post, these have always been my favorite types of blog posts from other bloggers because you can find some really cool recommendations. And honestly, I just love sharing my obsession with the world because they make me happy and I want them to possibly do the same for you.

Basically I’ll be sharing with you my latest foodie, self-care, spiritual, health, wellness, and maybe a little random obsessions in hopes to inspire you to try them or just learn something new!

Here it goes!

10 Things I'm Obsessed With Friday

  1. A book I’m currently loving is The Seven Spiritual Laws of Success by Deepak Chopra. I’ve read it in the past, but kind of forgot about it. It’s basically a guide to live your best life and manifest all of your dreams.  I highly recommend you check it out if you haven’t yet!

3 Mindset Shifts to Transform Your Relationship to Food & Your Body

I’ve spent most of my life struggling with my relationship to food and my body.

For years, I used food for comfort and to deal with stressful situations. It was a way to avoid my overwhelming feelings of not being good enough.

I always had a strong desire to lose weight and a belief that life would be so much better if I could reach my “ideal weight”.

In all honesty, I had never been overweight and was actually quite thin as a child, but I think I always had a distorted view of how my body looked compared to howI believed it should look.

I spent years trying all of the diets but I was never really able to stick with them long term which only fed my constant feelings of not being good enough.

How could I be good enough (or ever reach my lofty goals) if I couldn’t even manage to stick to a diet for more than just a few days and I couldn’t even lose an easy 10 pounds?

Looking back now, I can see how my mindset was completely off and my lack of confidence only got worse with each diet fail.

I’ve come to learn that there were many reasons outside of my control for why I had these beliefs and behaviors in the first place. I had definitely picked up on some thoughts and behaviors from many adult women in my life along with the intense pressure from the media and society to be thin and look a certain way.

So if you relate at all to struggling with your relationship to food or your body, please know it is not your fault. Also, please know that you can evolve and it all begins with changing your mindset.

So here are the three biggest mindset shifts I had to make in order to change my relationship to food and my body (and ultimately, to live a much healthier and happier life)

The Ultimate Guide to Food Prep for a Plant-Based Diet

Do you struggle with finding the time to provide healthy, nutritious meals to your family?

Have you tried meal prepping on Sundays only to waste a whole day cooking and end up throwing away half of the meals you prepped?

Well, if you feel like you’ve tried meal prepping and completely failed or if you’ve never even considered it, but you’re looking for an easy solution to get healthy meals on the table each night, then I have a secret to share with you!

The answer: Food Prepping, not Meal Prepping

The idea is simple. Instead of trying to make a bunch of meals for the week that you aren’t even sure you will want, you just prep a bunch of different food items that you can mix and match into meals. For example, you could make a large batch of rice, quinoa, or beans. You could roast some broccoli, carrots, and potatoes. You could make some dips and dressings. You could also chop a bunch of veggies. Then throughout the week you could make rice bowls, salad bowls, tacos, wraps, or soups.


How to Simplify the Process:

Get Organized - Before meal prepping, make sure you have a plan for the week. How many days are you going to be eating at home? What is your schedule going to be like? What food do you already have on hand? I always recommend looking at what you have already and what you need to use up before going grocery shopping. Once you make a list of what you have, then you will want to decide how you can use those ingredients and create a baseline from there. Check out my meal planning post for my tips & simple process!!

What exactly is a plant-based diet & Why You May Want to Consider It

I’ve been changing my diet over the past few years to be mostly plant-based and I’ve notice that a lot of people don’t exactly understand what a plant-based diet is or why it’s important to me. So I’m writing this post to hopefully inform you, clarify a few things, and maybe even inspire you to choose a more plant-based lifestyle.

So - What is a plant-based diet?

In simple terms and how I define a plant-based diet is a diet that is highly focused on eating whole plant foods and limiting processed foods.

Meal Planning Tips: A Simple Process to Meal Plan with Your iPhone in Just 15 minutes or Less

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I’m always surprised when I talk to people about meal planning, how many people really do not plan at all or have a really hard time sticking to their plan.

Over the years I’ve experimented with many different ways of meal planning. I’ve also had my fair share of times where I just wing it and do not plan at all.

As the kids get older and our schedules get busier, I find meal planning to be extremely important and beneficial. I’ve noticed that when I make time for meal planning, I save a whole lot of time and money and really, who doesn’t want to save time and money?

So, if you’re ready to get you sh*& together and start saving time and money while ALSO eating healthy, nourishing meals with ease then this post is for you!

My Best Tips for Meal Planning

  1. Take Stock of Your Kitchen - So this step is crucial. If you really want to save money, you must first take stalk of what you already have in your kitchen. Make lists of what you have in your fridge, freezer and pantry. Then brainstorm ideas of meals that you can make with the ingredients you already have. If you have a bunch of random vegetables that need to be cooked before they go bad you could make a veggie soup, veggie tacos or a stir fry. You can even google recipes with specific foods such as “pasta and broccoli recipe” or “vegetable casserole”.

  2. Check your Schedule & the Weather for Each Day - Now check your calendar for the week and notice which nights are going to be busier than others. If you have a night filled with sports or other activities, then maybe you could make a crockpot meal in the morning or instant pot dinner at night. If you get out of work early one day or have no plans at night then maybe that is the day you could make something a little more intensive or try a new recipe.

    Depending on the weather where you live, it may be helpful to take note of the weather to determine what you will feel like eating. I know on a hot 90 degree day, I will not want to eat a hot soup or chili, but a large salad would really hit the spot. On the other hand, if you notice it’s going to be raining and cold then you may opt to make something hot and comforting like soup or mac and cheese.

  3. Check Sales Flyers & Eat Seasonally - Another great way to really save money is to check your local sales flyers and choose fruits and vegetables that are in season. I really try to focus on eating seasonally and buying organic as much as possible so that’s usually how I choose what items I to buy. If you check your flyers after taking stock of your kitchen, you can really base your meal ideas on the items that are you already have and the ones that are on sale that week.

  4. Keep a collection of your favorite recipes - Create your own binder and fill it with all of your most loved family staple recipes. Each time you try a new recipe and your whole family loves it stick it in your binder. Then when it comes to meal planning you will have a stash of recipes that you know are easy and taste delicious. I also recommend organizing your binder with tabs of different sections such as breakfast, lunch, dinner, and then the type of meals such as soups, stews, chili, tacos, etc.

  5. Try one new recipe a week - I used to get caught up in wanting to try many different recipes each week. I’d get excited and put 4 new recipes in my meal plan for the week and then by the second recipe I would be feeling exhausted and not want to make it. It can really save you a lot of energy and time if you stick mostly to meals that you know how to make without a recipe or meals that you’ve made multiple times before. It’s best to only try one new recipe a week. If you aren’t one that likes to try new recipes I highly recommend incorporating this into your weekend routine. Make it a goal or challenge to try one new recipe a week. It can really add variety to your meals and keep you excited about cooking healthy meals.

  6. Choose 2 Simple Breakfast Ideas and Rotate Them (same with snacks) - This can be a real game changer. My 2 go-to breakfasts are smoothies and overnight oats. They are both so easy to make and you can make a big batch to keep in your fridge and have them ready to grab and go for the week. You could also make a large batch of scrambled eggs with veggies or some whole grain blueberry muffins. The trick is to only make 2 different breakfasts a week and just rotate them daily. This keeps breakfast simple and assures that you will start your day off right with a nutritious meal.

  7. Only plan for 4-5 nights - I have always naturally done this and it wasn’t until someone told me that they were always throwing out food and not making every item that they planned to make that I realized how helpful this tip could be. By only planning 4-5 nights a week instead of all 7 nights, you are leaving room for nights where you can simply eat leftovers or get take out. I don’t know about you but sometimes things come up or I have a really hard day and the last thing I feel like doing is cooking. These are the times when I’m happy I didn’t plan to cook something each night and I happily will order take out or eat some yummy leftovers.

Now that you’ve read my best tips for meal planning you are probably wondering what the best way to go about actually writing out your meal plan? I’m sure there are many ways you could do this. You could grab a notebook, an app or free printable online, but my favorite and easiest way to plan has been using the notes app on my iPhone.

I used to write it out in a notebook, but then I would forget to actually look at the notebook or even worse I’d forget my grocery list at home when I got to the store. I’ve also tried many different apps and just found that they were too slow or too complicated and actually would take me more time than it was worth.

Since I already use my notes app multiple times a day (anyone else obsessed with list making?!?) I started to do my meal planning on it  without thinking much about it. It’s really been a game changer in how I meal plan and actually stick to it.




How to Meal Plan Quickly with the Notes App on Your iPhone

  1. Make a list of the ingredients you already have in your kitchen

  2. List the Meals You Can Make with Ingredients You Already Have

  3. List Your 2 Breakfast choices - example: green smoothie and overnight oats or veggie scramble and toast with avocado

  4. Write out items you want to batch cook - this could include 1 large soup, salad, and maybe some grains or roasted veggies

  5. List each day of the week with breakfast, lunch, and dinner underneath

  6. Now rotate your two breakfast ideas under each day

  7. Fill in the lunches by rotating leftovers, salad or soup

  8. Fill in the meal ideas you have for each night (remember to take in consideration your schedule/weather/what’s on sale or in season) leaving at least one night for leftovers and one night for eating out

  9. Make a separate list of ingredients you need to buy to complete your meals

  10. Order groceries online to save time & money. *If you haven’t tried this yet, I highly recommend it, especially if you have kids and rather not take them in the store with you. You will spend so much less money because you aren’t tempted by everything you walk by and you can see your total as you add items so you can always remove items you don’t really need.




So what do you think? Are you excited to get meal planning & actually stick to it? Let me know if you try this or if you have any questions!!




How to Eat Healthy When You Have No Support

How to Eat Healthy When You Have No Support

It can be very difficult to transform the way we eat when everyone around us seems to be eating junk-food and not caring about the quality of the food they are putting into their bodies.

I’ve struggled for years letting other people’s opinions and actions dictate the way I ate. If my friends were going out for happy hour, then drinks & fried food it was! If my boyfriend and I were too tired to cook, then pizza it was! If I went to someone’s house and they were serving something unhealthy or that I didn’t like I ate it anyway.

I never wanted to draw attention to myself or be seen as “difficult” or “picky”. I also wanted to be easy going and able to have fun with friends without restricting what I ate or drank. No matter how crappy I felt or how badly I wanted to just eat a salad, I followed the crowd and was a people pleaser at best.

It finally came to a point where my health and energy levels HAD to be more important than what anyone else thought of me. I had to make a stand for myself and my health because no one else was going to do it for me. It definitely wasn’t easy at first and there were many moments of self-doubt, but I learned a lot along the way.

If you’ve been struggling to make the commitment to a healthier way of eating then I hope these tips can serve you well.

7 Quick and Easy Plant-Based Breakfast Ideas to Start Your Day Off Energized

Most of my clients struggle to come up with simple, healthy breakfast ideas.

I totally get it because I used to be the same way. Before I started eating mostly plant-based, I used to really love a big hearty breakfast such as eggs, bacon, toast and home fries, but I also realized this was not quite healthy or sustainable to eat everyday. I began to notice that when I started my day eating this way I would usually feel pretty sluggish a few hours later.

Now I love to start my day with lots of water, a coffee and a light breakfast. I really notice that I have so much more energy when I eat this way. Of course, there are also some days where I’ll eat a heavier breakfast or treat myself to some yummy waffles because well, #balance.

So if you’ve been struggling with your energy levels or simply want to find some quick and nourishing recipes to eat for breakfast each day then this list is for you.

100 Days Of A Whole Foods, Plant-Based Diet

Have you ever thought about trying a whole foods, plant-based diet?

I want to invite you to join me as I share my experience and transition to a whole foods, plant-based diet over the next 100 days.

Now, let’s rewind and start from the beginning so you can understand why I am doing this and why you may want to give it a try too!


My Journey Towards a Plant-Based Diet

About ten years ago, I read a book called Skinny Bitch. At the time, the only reason I was reading this book was to lose weight. It was right after having my first child and I desperately wanted to get back to my pre-baby weight. Now, if you’re familiar with Skinny Bitch at all then you know that they heavily promote a vegan diet. The book emphasizes all of the reasons you should eliminate processed food and animal products. I remember being totally convinced after reading this book and ready to completely overhaul my diet. I think the inspiration and excitement lasted for about a day after finishing the book and then I continued on with my “ normal”eating habits. Back then, it truly seemed impossible and only for “extreme”  people. I was definitely not ready for the information or a transformation at that time.

A few years later, I came across another book, The Beauty Detox Solution. Once again, I was faced with a lot of scientific research and evidence showing that a whole foods, plant-based diet was beneficial for weight loss, beauty, and overall health. Since this information wasn’t completely new and it was more of a reminder, I was definitely more open to it and ready to implement some of the tips. I never went completely plant-based or vegan, but I started eating a lot less meat and started incorporating more greens and vegetables into my diet.

Fast forward a few more years, which brings us to about 2013, my sister went completely plant-based vegan. She had been vegetarian her whole life, but she didn’t exactly like vegetables or most healthy foods. Prior to becoming vegan, her diet had been primarily based on pizza, mac and cheese, and french fries. It was shocking to me that she was suddenly eating beans, salad, quinoa, and... lentils?! The fact that my sister was able to completely change the way she ate was definitely fascinating and encouraging to me.

5 Reasons You're Failing at Losing the Baby Weight

CONFESSION: After my first child, my baby weight basically fell off (side note: she was born 2 months, but I had already gained about 35 pounds). My second child was full term and I gained about 55 pounds (yikes!). I lost about 25 pounds right away and thought to myself, “Oh, this will be easy...” Boy, was I wrong. It may not be fair (or accurate) to say, but it’s now 5 years later and I think I’m still holding on to some of that baby weight.

You see, after my second child I tried #allthethings to lose the baby weight.

I breastfed for 18 months - breastfeeding makes the weight fall off doesn’t it? It can help, but not always.

I counted calories.

I obsessed over the scale.

I drank a lot of coffee and didn’t eat a lot (this was also because I was extremely sleep deprived, as we all are with a new baby).

I tried a juice cleanse, a little exercising, and just about every diet I could try.

And you know what happened?

Not a whole lot. I maybe lost 5 or 10 pounds only to quickly gain them back.

I started not caring how I dressed, because I didn’t feel comfortable in my own skin or the clothes I was wearing.

I avoided going out or dressing up at all costs.

I wore oversized sweaters and yoga pants became a staple (let’s be real, they still are!).

I hated shopping for clothes, something I used to love, and I avoided mirrors as much as possible.

And the crazy part about all of this, I was really only 10-15 pounds heavier than my pre-baby weight. And my body just friggen gave birth to a human!!

It’s crazy how magical our bodies are and yet, as women we have very little appreciation for it after childbirth.

I hear from clients all of the time, “I just need to lose this baby weight.” or “If only I could wear my favorite pre-baby jeans again….” or “I can’t stand my post-baby body”.

But the thing is we are not going to get anywhere HATING our bodies. This quite often is the exact reason we end up overeating, binging, or emotional eating. And that’s not what we want is it?

10 Daily Steps to Less Stress for Busy Moms

10 Daily Steps to Less Stress for Busy Moms

As an entrepreneur with a side job, 2 kids, a dog, and a household to care for life can be overwhelming and stressful.

I used to have the belief that when I was stressed it was a good sign because it meant that I was busy and I would performed better with the added pressure. I also didn't believe there was a whole lot you could do about it. 

After many years of stress and struggle and a whole lot of research, I finally learned the importance of managing stress and I've created healthy habits that help me stay calm.

The truth is while some stress can be beneficial, stress can also be extremely detrimental to your health.

Did you know that studies have linked stress to:

  • increased appetite

  • higher risk of heart disease and related death

  • pre-existing conditions get worse

  • higher chance of picking up unhealthy habits (such as smoking, drinking, binge eating, ect.)

  • higher chance of fat around the abdomen

  • weakened immune system

  • and some studies even show a link between stress and cancer

Pretty crazy, right?

10 Tried-And-True Simple, Healthy Dinner Recipes for the Whole Family

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Yesterday I shared with you 15 tips to simplify healthy eating for your whole family, and today I am taking it a step further to share with you my tried-and-true staple recipes from some of my favorite blogs.

I’ve personally tried these recipes (and make some of them weekly) and they have been kid and husband approved!

There’s no need for you to spend hours on Pinterest (I’ve done that for you!) trying to figure out which recipes taste as good as they look and that your family will actually like.

These recipes are all very simple and easy to make and I hope your family loves them as much as mine does!

10 Tried-And-True Simple, Healthy Dinner Recipes for the Whole Family

 

1. Nourish Bowl by Nutrition Stripped

This is my go-to easy lunch or dinner. I love to mix up the types of veggies I use or the dressing. If you haven't jumped on the Bowl bandwagon yet - What are you waiting for? Go try it now! 

2. Spicy Corn Chowder by Vegetarian Times

If you love corn chowder and a little spice in your life, you will love this recipe. I usually make a double batch and I only add the chipotle at the end to half of the portion so I can save some for my kiddos without the spice. This is definitely a staple recipe in my house for Fall and Winter! 

3. 8-Minute Pantry Dal by Oh She Glows

Ah, I recently became obsessed with Dal and curry and this recipe does not disappoint. It's vegan and seriously takes only 8 minutes! I was shocked, but my kids even loved it. I love to make a big batch of this in the beginning of the week and eat it for lunch almost every day with a salad. I rarely get sick of it!

4. Warm & Roasted Winter Salad Bowl by Oh She Glows

Now, this recipe is one of my boyfriend's favorites. It's so quick and easy and the perfect warm salad for Fall and Winter. This is definitely a crowd pleaser and perfect to bring to a potluck! 

5. Garlicky Kale Salad with Crispy Chickpeas by Minimalist Baker

If you think you don't like kale, go try this salad and get back to me! This is by far the best kale salad I've ever had and although you may have garlic breath for days, it's totally worth it ;) 

6. Garlic Mac & Cheese by Minimalist Baker

Another fabulous garlicy, vegan meal (can you tell I love garlic?!) that will trick anyone into believing it's made with real cheese! My kids even love this and have no clue it's actually cheeseless.

7. Veggie Burger by Tasting Table

I love making and freezing a batch of veggie burgers, but often times it's hard to actually find a recipe I love. This one is so delicious and perfect for the whole family! To make it easier you can skip the guac, but I wouldn't recommend it because it's SO yummy. 

8. Grilled Chilli Lime Chicken Fajita Salad by Cafe Delites

This is our goto chicken salad recipe. The dressing is light and tangy. The combination of peppers and onions adds so much flavor. I just love, love, love this salad. Also, if you want more salad ideas check out her site! She seriously has the best, most filling salads for dinner time! 

9. Beef Stew by Hemsley and Hemsley

I love a good Beef Stew recipe and this one has become a staple. No need to buy those processed beef stew packets with added ingredients. Make this with a good red wine, fresh herbs, and organic meat and you will be in heaven! 

10. Homemade Chicken Noodle Soup by 100 Days of Real Food

Another comforting, Fall and Winter staple in our house is a good Chicken Noodle Soup. I love the simplicity and deliciousness of this recipe. Go check it out! 


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Want To Add These Recipes to Your Meal Plan? I've Got A Beautiful Free Meal Plan Template Just For You!


Now Tell Me in the Comments Below - Do you have any tried-and-true simple, healthy dinner recipes you'd like to share with me? I'm always looking and I'd love to hear!!! 

 

How to Simplify Healthy Eating for The Whole Family

How to Simplify Healthy Eating for The Whole Family

Do you ever feel like feeding your family healthy foods is overwhelming and complicated?

I get it, because I used to think this way too.

Trying to meal plan and make healthy meals that everyone in the family would like felt like a challenge I was never going to be able to conquer. On top of that was all the conflicting nutrition information which lead me to spend hours researching “What to eat” instead of actually trying to eat healthier. I’d often just give up before I even really started.

It’s taken me years and a lot of practice, but overtime I’ve found ways to make healthy eating a lot more simple.

One of my personal and business core values is simplicity. I am always asking myself, “How can I simplify this?” So when I was really trying to get over the hurdle of getting my family to eat healthier more consistently, I asked myself this exact question, “How can I simplify healthy eating”.

If you are ready to stop feeling overwhelmed, stressed out, or defeated when it comes to feeding your family healthy foods, then you are in the right place!

Busy Moms: Stop Saying You Don't Have Time {+ 10 Tips to Be Intentional With Your Time}

The number one excuse I hear from clients, friends, and family is "I just don't have the time.... to eat healthy, cook food, practice self-care, work out, etc."

I used to be guilty of using this excuse for pretty much everything. Exercise. Meditation. Healthy Eating. Hanging out with friends. There was just never enough time in the day to do all of the things I wanted to do.

Until a few months ago, when I listened to this podcast series & realized that I needed to start taking ownership of my time.

The Mindset Shift I Had To Make

I had to come to terms with the idea that I was in charge of my time and my relationship to it. I had the ability to spend my time exactly how I chose to. I had to let go of the idea that time was a limitation or that it had power over me.

You see, we all act like we are slaves to our to-dos, but most of the time we are overcommitting, people pleasing, and quite simply, not properly managing our time.

The Secret To Taking Back Control

The secret to taking back control of our time is to start honoring our "Yes's" and "No's".

We need to acknowledge that when we say "No" to something that means we are saying "Yes" to something else. When you say "No" to that event you were invited to, you may be saying "Yes" to spending more time with your children. Or when you say "No" to that chocolate cupcake, you are saying "Yes" to feeling healthy and energized.

How to Ditch the Diet Mentality in 7 Simple Steps

I’ve shared with you many reasons why you should ditch dieting, but I haven’t exactly shared with you how to let go of the dieting mentality that we are all so used to.

If you’ve come to terms with letting go of dieting, yet you still struggle with the nagging thoughts such as:

“How many calories are in this?”

“Ahh, I can’t eat carbs.”

“I was so bad with my eating today.”

“Once I lose the weight, then I’ll __________ (fill in the blank)”

YOU are in the right place!

I’ve created this in depth blog post to teach you exactly why and how you can let go of the diet mentality so that you can start creating healthy habits that actually last.

Did you know….?

What To Do When You Have A Love-Hate Relationship With Food

You love & enjoy the taste of a warm fudgey brownie topped with creamy french vanilla ice cream.

Until the guilt and shame sets in after eating it. You feel stuffed and your stomach hurts. Once again you were weak and gave into your self-sabotaging ways.

You quickly decide that you're going to give up eating dessert & you must start a diet tomorrow.

In your mind, you curse that darn brownie and wish it wasn't so delicious. You wish you could just have some self-control and not give in to every craving you have.

Your love for food is quickly turned into detest and you contemplate giving food up completely... "maybe I should do a juice cleanse or just starve myself!?".

Does any of this sound familiar?

The struggle is real.

I love to cook & I love to eat. I think food is one of life's greatest pleasures. But for years, I hated that I loved food so much. 

I used to think if the highly-processed, overly sweetened, extra salty foods didn't exist we'd all be a whole lot healthier, skinnier, and happier, right?

I would use food as a way to numb my feelings, comfort me when I was sad, or as a way to punish myself by restricting it. 

I've learned over the years that it's okay to love food and it's possible to have a healthy relationship with food. 

I've learned that real peace and happiness actually comes when we decide to stop looking at food as simply a way to control our weight.

If you can really want to transform your relationship with food, it's time you fall back in love with it. 

 

5 Tips to Fall Back In Love With Food

1. Redefine Food - In order to develop a better relationship with food we must redefine it. Instead of viewing food as bad or good, I want you to start thinking of it as Food = Fuel & Nourishment. All food provides you with the energy to survive and thrive. Some food gives your more energy that lasts while others may give you a boost of energy that quickly fads away. Food is also a way to nourish your body and soul. A hot soup or stew may comfort you in the middle of winter. A nice crisp salad may refresh you and provide you with essential nutrients. A piece of cake may be just the thing to eat when your celebrating your child's birthday. When we look at all food as fuel and/or nourishment, we are able to always feel good about the choices we make when we eat.  

2. Allow All Food - We must stop restricting and depriving our selves of food if we want to have a better relationship with it. I'm sure you have a list in your head of foods that are so-called "bad" or "off-limits". But the thing is when we deprive ourselves of certain foods we can become obsess with it and eventually end up binge-eating it. By allowing all foods, we can simply eat what we want and move on.

3. Be curious - It's time we start looking at our food choices from a place of curiosity rather than judgment. We can be so hard on ourselves and it's time we take a step back and realize we are just human. When you eat something you used to consider "off-limits" ask yourself, "Why did I want to eat this?" "How did it make me feel?" "What emotions did I feel before, during, and after I ate it?". Looking at our choices with a new lens will allow you to learn so much more about yourself than if you simply judge and beat yourself up over it. 

4. Eat mindfully -This one shouldn't be much of a surprise. When we eat mindfully we can really be present & enjoy the food we are eating. Make sure to eat without distraction, engage your senses, honor your hunger and fullness, and practice gratitude for the amazing food that you have access to. Want to learn more about mindful eating? Sign up for my free course here!

5. Give up dieting - Dieting is the main reason so many women struggle with their relationship to food. The dieting industry has taught us that there is such a thing as "good" or "bad" food. It has taught us to eat less, count calories, and obsess over what we put into our mouthes. It has taught us that thinness is the only way to happiness. The reality is that none of this is true. Diets do not work and they definitely will not make you happy. Are you ready to learn how to ditch dieting for good?


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Do you struggle with a love/hate relationship to food? Let me know in the comments if you have any questions - I'd love to help you out!!