Intuitive eating 101!

Jun 24, 2021

Did you know that Intuitive Eating is more than just eating "mindfully"? 

It's actually a really dynamic process that includes... 

  • Increasing awareness of your hunger and fullness cues
  • Choosing foods that are both pleasing and nourishing to your body 
  • Addressing when you're emotionally eating 
  • Thinking about exercise as wellness, not an opportunity to get "smaller" 
  • Ditching the diet mentality 

All of this is in an effort to help us eat "normally," without restrictions or diets! 

(I personally love the concept of Intuitive Eating because it's an evidence-based model for eating developed by two registered dietitians, Evelyn Tribole and Elyse Reach. And you know I'm all about following the rule of science!) 

If you want to start intuitively eating, here’s a few things you can do to get started… 

  1. Reject the diet mentality!

Dieting and restrictive eating can lead to bingeing, weight gain, and a stronger sense of shame and...

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Tips for bouncing back in a healthy way after an injury!

Jun 22, 2021

To be honest y’all, it hasn’t been easy… 

I fractured my leg in January; and after being immobile for so long and gaining weight during recovery, I was itching to get my body and health back to where I “was” pre-injury.

The pressure to workout more and eat less in order to be “thin” is overwhelming! 

Diet culture tendencies are so engrained in us, and in society.

I’ve had to be SO intentional about coaching myself through...

…wanting to eat sporadically and even skip meals.

….wanting to double up on workouts. 

…wanting to step on the scale. 

…all the negative self-talk in my head. 

Like I said, it hasn’t been easy. 

And I’ll be honest… There are some days I don’t have the energy to resist the pressures of diet culture, so even I, as a health coach, get sucked into it. 

I even went as far as to buy another scale after not having weighed myself in 2...

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The benefits of journaling!

Jun 18, 2021

In order to sustain a long-term healthy lifestyle, we have to implement small, healthy habits every day. 

When we can't do everything for our health, it's important to do something! 

And one thing I work on with my clients is developing a really solid morning and evening routine...

Which includes journaling!

There are so many benefits to journaling! And I'll be honest with you... Out of all the healthy habits out there, journaling is the healthy habit I am the most consistent with. I'll miss a workout and my water goal, before I miss journaling. It's because I value the benefits of journaling above all else!

Which, for me, include… 

  1. Stress Relief
  2. Productivity
  3. Positive Mindset
  4. Gain Clarity
  5. Self-Awareness
  6. Manifestation

With journaling I...

  • Show up with more confidence!
  • Gain clarity around my goals and priorities!
  • Feel centered and less stressed!

Not only does journaling set you up for success within your day, it helps you grow...

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Quick & easy breakfast recipes for busy people!

Jun 17, 2021

Are you super busy, spending too much money on your Starbucks mobile order, and thus making unhealthy choices every morning? I'm here for you! 

Here are super quick and super easy breakfast recipes for you to try! 

And the best part is, you can meal prep them... 

1. OVERNIGHT OATS

Combine… 

  1. 1/2 cup oats
  2. 1/2 cup milk of choice
  3. Protein power for more protein
  4. Chia seeds, pumpkin seeds, flax seeds & nut butter for more healthy fats

Leave in fridge overnight & top in the morning with fruit!

2. EGG MUFFINS

  1. Mix 6 eggs in a bowl
  2. Add chopped veggies of choice
  3. Add protein of choice 
  4. Bake in cupcake pan at 350° for 20 minutes!

3. SMOOTHIE

  1. Blend fruit & liquid of choice with ice
  2. Add dry oats for extra carbohydrates & calories
  3. Add spinach for extra greens
  4. Add protein powder for more protein
  5. Add chia seeds & nut butter for more healthy fats

And if you get overwhelmed in the grocery store or don't know what to...

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Tips and tricks for avoiding social burnout!

Jun 15, 2021

After the year we’ve had, I know this sounds ironic, y’all… but here are my tips for AVOIDING SOCIAL BURNOUT! 

Even for the most extroverted people (who typically gain energy from being around others), this boom of social engagements as we progress into a post-COVID and vaccinated world can burn us out!

It’s important to have activities and self-care routines to refill your pitcher. That way you always have something to pour into the glasses of others. 

In other words, you have to replenish yourself and your energy versus letting yourself become empty and depleted…

But how do you do that?!

  1. COUNTER-BALANCE: Pair a social engagement with alone time, and schedule it on your calendar so you block off times for both simultaneously!

  1. MINIMIZE NUMBING: Avoid activities during your alone time that aren’t nourishing. (Like mindless snacking and scrolling! Unplug from social media, y’all!)

  1. PRIORITIZE YOUR HEALTH: Healthy habits give...
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How to handle food cravings!

Jun 14, 2021

So you want to know how to handle food cravings?! 

Here’s a hint 

It’s not that you need more will power and discipline.

Food cravings come down to psychology and how habits are formed in the brain.

Habits are formed in the hind part of your brain, which can’t differentiate between what’s a “good” habit and a “bad” habit. This part of the brain only knows what’s hard-wired as a habit for you.

So, when it’s triggered and you experience a craving… maybe when you get home from work or after finishing a large dinner… That’s your hind brain sending you an “urge,” or a signal to indulge in the craving. 

Every time you satisfy that urge, you strengthen the association with the trigger, which will tell your brain to send you that urge again the next day.

Every time you deny or ignore the urge to indulge, you weaken the association and start the process of breaking the habit.

...

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The biggest mistakes I made on my health journey...

Jun 11, 2021

One of my goals as a coach is to help you achieve your goals fast and in a sustainable way, but to ensure you don't struggle to see the results you want to see! 

In other words, I wanna make things easy for you! 

 So let’s start by learning from my mistakes…

1. WRONG STRATEGY

I used to lookup workouts on Pinterest and follow the “1200 calorie diet”! Yikes. 

No one has the same body, goals, or health history. Cookie-cutter strategies won’t cut it when it comes to achieving our goals!

2. ALL-OR-NOTHING MINDSET

I would be so on point, but the second I let myself have a more “indulgent” meal, I would go way overboard. I was either ALL in on my health or COMPLETELY off the wagon! 

3. I TRIED TO DO IT ON MY OWN 

I was super resistant to hiring my first health coach… I would always say to myself, “I’m smart I should be able to figure this out!” or “I don’t need...

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5 INSANE health facts!

Jun 07, 2021

Here are 5 insane health facts, that you probably didn't know... 

1. Chia seeds! 

If you consume chia seeds in the afternoon, it will actually decrease bloating. 

2. Cranberry & Pineapple juice! 

Guess what?! Both cranberry and pineapple juice have been found to burn belly fat.

3. Himalayan salt! 

Your metabolism will actually speed up if you add a little bit of Himalayan salt to your water bottle.

4. Avocados! 

If you eat an avocado before consuming alcohol, it will prevent the alcohol from being converted into fat. 

And the most important one, y'all... 

5. Don't believe everything that you see on the internet! 

NONE OF THESE FACTS ARE TRUE!

It's so important to create the foundation for healthy living based on EVIDENCE-BASED HEALTH INFORMATION! You have to be a critical consumer, especially when it comes to information about our health.

We over-complicate healthy living SO much! To...

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Tips and tricks for healthier travel!

Jun 02, 2021

I'm here with some tips and tricks for healthier travel, y'all!

1. Stay extra hydrated!

By drinking as much water as possible, it will prevent you from bloating, help you decrease inflammation, and increase your energy.

2. Pack meal prep snacks!

Bring as many healthy snacks on the plane with you as possible. This will not only help you stay healthy, it'll help you save money... Because we all know traveling is expensive as it is!

3. Focus on protein and healthy fat intake!

IF you're going to buy snacks at the airport, focus on getting in more protein and fats, as compared to carbs. This will help you stay satiated.

4. Get movement in whenever possible!

Y'all, I highly recommend this. Don't take the moving walkway! Also, grab an isle seat so you can stand up during your flight.

Also, I recommend scheduling your workout for the end of the day, after your travels. This will help you decrease inflammation and reset your body.

For more health tips, CLICK HERE TO DOWNLOAD MY 7...

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How to healthy "happy hour"!

Jun 01, 2021

Y'all, it is totally possible to have your cake and eat it too!

AKA have a social life and be healthy!

Your social life does NOT have to work against your health goals... 

It’s all about making intentional choices about what YOU want and what will make YOU feel best... As compared to making decisions out of fear, social pressure, comparison or emotion.

1. Decide beforehand what you’ll order and how many drinks you’ll have!

This will help you make productive decisions and avoid temptation. 

2. Be preemptive about eating well and hydrating!

Happy hours tend to be higher in carbs, so have more healthy fats, protein, and carbs with more fiber leading up to your happy hour. And drink water like it's your job! 

3. Don’t sweat the drink choice too much!

If you’ll be having multiple drinks, picking a low calorie, low sugar option may make you feel better. But you don’t always have...

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CLEAN EATING GROCERY SHOPPING LIST

If you get overwhelmed in the grocery store or don't know what to buy, this clean eating shopping list will make things so much easier for you!