Intuitive Eating

What is Intuitive Eating (IE)? ⠀⠀
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It’s not some new fad or diet. Quite the opposite. It’s about not dieting and listening to your body, something a lot of people struggle with. IE has also been around for years and there are studies regarding the positive physical and mental aspects of it. ⠀⠀
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Within IE, there are 10 principles ⠀⠀
1. Reject the diet mentality⠀⠀
2. Honor your hunger⠀⠀
3. Make peace with food⠀⠀
4. Challenge the food police ⠀⠀
5. Respect your fullness⠀⠀
6. Discover the satisfaction factor ⠀
7. Honor your feelings without using food⠀⠀
8. Respect your body⠀⠀
9. Exercise - Feel the difference ⠀⠀
10. Honor your health⠀⠀

LET’S DIVE IN!

Principle #1: Reject the Diet Mentality ⠀
Some people think, “Salads are a great way to lose weight!” Others will think, “How many macros does this have?” And then there will be a few that think, “This is perfect! More than half my plate is vegetables!” ⠀⠀
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The first principle of becoming an intuitive eater is pretty simple... reject the diet mentality. I know, easier said than done and if you have a lifetime of dieting under your belt, it will take some time to work through this principle. ⠀⠀
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Think about it though. If you have been dieting for years, then are any of those diets actually working? Diets are set up for failure and research shows that the act of dieting increases your risk of gaining weight. Really, it does! Every time you diet, you restrict in some way. Whether it’s a food group or calories, each time you restrict, your metabolism slows (bc the body was not designed to be micro managed) and then when you “fall off the wagon” you gain all the weight back plus some. You didn’t fail the diet, the diet failed you! The whole diet industry is set up that way to keep you coming back because it’s not something that is sustainable for long periods of time. ⠀⠀
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So how do you reject the diet mentality? Dismiss the idea that there are good diets out there. Unfollow people that promote a lifestyle that are not sustainable or promote dieting and body shaming. Toss out all your diet books with their empty promises. ⠀⠀
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This step takes TIME. Intuitive Eating isn’t glamorous. It doesn’t promise weight loss but rather healing your relationship with food and body image. That’s a freaking win in my book 🙌🏼⠀

Principle #2: Honor your Hunger⠀
Hunger is there for a reason. It’s our body’s subtle way of saying, “Hey! You Who! I need some energy”. Your body is incredibly smart and does not like to be micro managed. When you give it less food than it needs, your body essentially goes into starvation mode and holds on to that energy for dear life because it isn’t sure when it will get sufficient energy again. ⠀
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With a lifetime of dieting, our hunger signal can get off track or even suppressed. When beginning IE, it may take some time to recognize it again. That’s ok! It’s a learning process. ⠀
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Check in with yourself: if you have dieted in the past and lost the ability to feel hunger, that’s ok. Do you have any of the following symptoms - light headedness, irritability, headache, difficulty concentrating, stomach pain but no tummy growling? These can all be signs of hunger!

Principle #3 Make Peace with Food⠀
Making peace with food means no longer being in a battle with it. Giving yourself unconditional permission to eat. No longer categorizing food as good or bad (I like to say a food is either more nutritious to the body or more nutritious to the soul 😉). ⠀
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Not allowing yourself to have a certain food gives it power and makes you crave it more. The more that restriction occurs, the more bingeing that can occur. Unconditional permission to eat a food re programs your mind that that food is always there. Always available to you. You won’t feel deprived and therefore less likely to binge on it. ⠀
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Check in with yourself: Have you ever abstained from a certain food and when you do allow yourself to have it, you over indulge or gobble it up so quickly, you can’t even recall the taste, texture or pleasure of it?? Once you give yourself permission to freely have it, you might find you no longer want it or only desire a specific kind (ex: all brownies vs moms homemade brownies).

Principle #4: Challenge the Food Police⠀
Have you ever looked at a food or meal and immediately thought “I can’t have that, it’s bad”. That’s the food police talking and telling them to GTHA will heal your relationship with food quicker. You see, food is neither good nor bad. Food has no morales. It’s the dieting industry that has placed unrealistic rules deep in your psyche ⠀
• you don’t need x,y or z⠀
• eating carbs make you fat⠀
• you exercised today so now you’re allowed a “treat” or “cheat meal”⠀
• eating according to a clock or plan⠀
• obsessively checking nutrition labels⠀
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Perception becomes reality in the dieting world so to become an intuitive eater and challenge the food police, we must replace irrational thoughts (I can’t control myself around sweets OR I gained so much weight from that chicken fried steak last night) with rational thoughts (I probably overindulge because I don’t allow myself to have this often OR I feel bloated because that chicken fried steak had a lot of salt). Changing your inner dialogue is an important step to becoming an intuitive eater!⠀
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Check in with yourself: Have you had any negative thoughts today associated with food? How can you rephrase that thought to make it more rational?

Principle #5: Feel Your Fullness ⠀
Most people know what it’s like to feel hungry and overfull but few know that sweet middle. Feeling your fullness means being present and engaged while eating meals. Truly tasting the food. What’s the flavor like? What’s the texture like? Putting the utensil down between bites. Checking in halfway through your meal to see if you are becoming satisfied/comfortably full or overly full. Think of hunger and fullness on a scale. To the far left, your are beyond hangry. To the far right, you are Thanksgiving Day stuffed. In the middle, you are neutral and just notch to the right of neutral is satisfaction (the sweet spot). ⠀
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Sometimes we eat a meal, can be comfortably full and an hour or two hours later be hungry again. That’s ok! Your body ebbs and flows. Some days it requires more food. Some days it won’t. If you eat but are no longer hungry, you might be using food as a coping mechanism. We will talk about this more in another post!⠀
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Check in with yourself: When you woke up, where did you lie on the hunger/fullness scale. How about when you ate breakfast? What about at lunch? ⠀

Principle #6: Discover the Satisfaction Factor⠀⠀
Have you ever craved a particular food (let’s say a dark chocolate almonds with sea salt) and ate your way around the food? Let me explain. You craved the almonds but decided to have a 100 calorie pack of cookies instead. This led to you being unsatisfied so you had something crunchy, sweet and “healthy” like an apple. This left you full but still unsatisfied so you ended up eating the dark chocolate almonds with sea salt plus a handful more. ⠀
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When you don’t give yourself unconditional permission to eat, it’s difficult to discover the satisfaction factor because you are constantly trying to out smart yourself. This leaves you over eating the food you probably only wanted a little of in the first place and probably left feelings of guilt. Meal time should be pleasurable (as much as possible anyways!). ⠀
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Check in with yourself: What was the last food you craved but you ate your way around it, only to end up eating it anyways? Next time, allow yourself to have some of the food. Take a few breaths before eating it. Savor it. Note all the components of that food (flavor, texture, are you rushing to eat it). Then refer to this saying, “if you don’t love it, don’t eat it and if you love it, savor it”.

Principle #7: Cope with Your Emotions without Using Food⠀
Sometimes we use food to cope with emotions even when we don’t have physical hunger. Celebration, comfort, punishment, boredom, distraction, bribery/reward, or to numb feelings. It works for a short time but doesn’t fix the actual problem. Finding things to help you cope with a situation without resorting to food is an important part of IE. ⠀
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Ex: going on a walk, meditating, call a friend, get some rest, self care, cry, rent a movie, read a book, and the list can go on. ⠀
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Check in with yourself: ⠀
1. Am I truly hungry. Yes? Eat. No? Go to #2-4⠀
2. What am I feeling? If you’re not hungry but using food as a coping mechanism, write it out, call a friend, sit and meditate or seek out a counselor. ⠀
3. What do I need? Sometimes we need rest or just a conversation with someone. What is it that you really need?⠀
4. Would you please...? Speak up and ask for help!

Principle #8 Respect Your Body⠀
Respecting your body means to stop being at war with it and it also means taking care of your health. Did hating your body cause it to turn out like the picture in your head or did it only make your self esteem and relationship with food worse?⠀
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If you continue with the “I hate my body mindset”, you’ll miss out on so many possible memories. Family photo shoots, beach trips, hangouts with friends, or going for that job promotion. I promise, your kids are not going to comment on your weight but they will remember if you were engaged with them or not! ⠀
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Check in with yourself: Are you respecting your body by treating it with dignity and meeting basic needs? Are you feeding it when hungry? Are you wearing clothes that fit comfortably and give you confidence? Are you weighing yourself constantly? Are you comparing yourself to others? Are you speaking negatively about your body with inner dialogue or out loud?

Principle #9: Exercise - Feel the Difference ⠀
Are you exercising because you love it or are you doing just to hit a calorie goal each day? The later is not very motivating for the long run and will leave you hitting the snooze button more times that you can count. ⠀
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Putting a heavy emphasis on the scale when it comes to weight only adds more stress. Shift your focus to increasing bone strength, decreasing blood pressure, improving mood, living longer!⠀
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If you find something you truly enjoy, exercise turns into joyful movement without the burden of reaching X calories or X minutes. This is where you get to feel the difference. ⠀
Check in with yourself: Does it give you energy? Does it relieve stress? Does it help you sleep better? Does it allow your body to move more freely throughout the day? If you answered no to any other following, it’s time to assess if that particular activity is best for you.

Principle #10: Honor Your Health with Gentle Nutrition ⠀
This principle takes nutrition and health into consideration. While no food is off limits within Intuitive Eating, you must take a look at your own personal health. Do you have Celiacs disease? It would be in your best health interest to stay away from gluten. What about a food that just does not agree with you and makes you feel physically uncomfortable. That would be a good you might have very little of or none at all. ⠀
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When talking about the nutrition side, looking at labels is not a bad thing unless you are saying no to a food you love that has a higher X content. Making informed choices is empowering but don’t allow that food to be put on a pedestal and have control over you.

13 Ways to Use Your Starter Kit

I remember the first time I opened my kit. I looked at all the oils and thought, “Well, now what do I do”. LOL. At the time, there were no guide book. So, I picked up Valor, added a few drops to the (at the time) Home diffuser and away it went. The first oil I ever used has been my favorite ever since.

So I get it, the first time opening your starter kit can kinda be overwhelming but don’t stress. You literally can not mess up!

Here are 13 ways you can use your starter kit within the first week. You’ll want to bookmark this page to easily refer to.

1.     Add a drop of Frankincense and Lavender to your moisturizer to minimize the affects of aging.

2.     Make your own wellness roller. Pair Thieves, Lemon, and Frankincense in a roller bottle with a carrier oil. Roll everyday down spine or bottoms of your feet to support immunity.

3.     Have a stinky backpack, shoes, or gym bag? Toss a cotton ball in with a few drops of Citrus Fresh on it. It goes in all the stinky places!

4.     Feel like you are on an emotional rollercoaster? Diffuse Stress Away or place a drop on your wrists to melt the worries away.

5.     Tummy troubles!? Hey it happens. Rub a drop of Digize around your belly button for some relief.

6.     Did a poor nights sleep leave you with an aching head? Put a little Peppermint on your temples and back of your neck.

7.     Speaking of sleep, did you toss and turn all night? Put Lavender on your big toes and diffuse Peace & Calming 30 minutes before bed and through the night.

8.     Do you have sore muscles from working in the yard or overdoing it at the gym? Place Panaway on those areas with some carrier oil or take a bath with Epsom salt, 2 drops of Panaway and 2 drops of Lavender.

9.     Does your little have a test he or she is worried about? Do you have a presentation coming up but you hate public speaking. Roll Valor down the spine and on the wrists for a boost of confidence!

10.  Is there stuff going around that has you all congested? Make a chest rub with coconut oil and 2 drops of Raven. Apply like you would with Vicks Vapor Rub but without all the chemicals!

11. Feel like you need to yogi vibes? Diffuse Frankincense and Peach & Calming for extra grounding.

12. Pour one of your NingXia Red pouches over ice with 1 drop of lemon for an afternoon pick me up and boost of antioxidants.

13. Keep Thieves Spray and Thieves Hand Sanitizer in your car or purse for all the grocery carts, play dates, and bathroom stops.

Don’t have your starter kit but you’re ready to get started? Click here!

The Hype About CBD

Cannabis, pot, weed, reefer, Mary Jane, dope… whatever your reasons are for liking or disliking this plant, you can not deny the benefits that it offers. There are so many natural remedies out on the market that it would make sense for CBD oil to be a growing trend.

Back to school.

Remember back in science class when you learned about the taxonomic reign (domain, kingdom, family, genus, etc)? Well, we are about to cover a little bit of that now.

Cannabis is a family of plants and contains three different types: Cannabis Sativa, Cannabis Indica, and Cannabis Ruderalis. Cannabis Sativa contains two species: hemp and marijuana.

Hemp is high in CBD (cannabidiol) and mainly used for industrial purposes: paper, clothes, food products, oils, bedding, and more. Marijuana is high in THC (tetrahydrocannabinol) and is used for medicinal or recreational purposes.

THC gets its rap from the mind altering effects it may have on users while CBD is the non psychoactive form and one of its main benefits is natural pain relief.

How is it processed in the body?

Did you know that the body has an endocannabinoid system??

The body actually has a system in place that is specific to receive CBD. Without getting science-y on ya, it is a biological system composed of endocannabinoids that helps manage pain, anxiety, inflammation and other physiological responses. Ever hear of the runners high? That’s your endocannabinoid system at work!

There are two cannabinoid receptors CB1 and CB2. When CBD acts on the cannabinoid receptors, it regulates many physiological responses of the body including pain, memory, appetite, and mood. These receptors can be found within the pain pathways of the spinal cord, brain, peripheral organs, and tissues.

What are the benefits of CBD?

Many people say that CBD helps with anxiety/stress, pain, insomnia/sleep, autoimmune disorders, inflammation, and more. However, although CBD is now legal in the U.S., there are limited research studies due to cannabis being illegal and classified as a Schedule 1 Controlled Substance.

What’s another option?

Not comfortable with trying CBD oil? I get it and there is another option! Copaiba essential oil is steam distilled from the Copaifera officials tree. It contains high amounts of beta caraphyllene (also found in cannabis) which acts on the endocannabinoid system. It is analgesic (pain relief) and has anti-inflammatory properties. Copaiba essential oils is also known as a driver oil. Let’s say you apply Panaway on your calf for muscle discomfort after exercising (you get what i’m saying!). If you apply Copaiba on top, it helps to drive Panaway deeper into the muscle.

I hope this information helps you to make informed decisions about your health! There are a ton of websites that go into more detail about CBD but I wanted to keep it as simple as possible.

If you want to know some history about marijuana (it’s actually really interesting!) check out THIS article.

If you want to get started with Copaiba or CBD, click HERE.

Camper Cooking

Yesterday we took the camper to a friends property on Lake Livingston and relaxed for the weekend. It is a beautiful piece of land (I should have snapped a picture!). It was a bare lot with green grass, cute little trees, and it was right on the lake with a long pier. We attempted to fish but it was the first time for both of us in a very long time that we had no clue what we were doing  Again, I should have snapped a picture but we both used to day to put our phones down and just hang out. 

On to the camper. It has a stove and oven however, it runs off gas. When I was in high school, I remember going to a family reunion with my parents and BF at the time. He was making eggs that morning in my parents RV and damn near blew us up... Im being a little over dramatic. But really, there was a large ball of fire lol. Since then, camper/RV gas stoves make me super nervous. 

So, I bought this.... 

It has been the best investment yet! Easy to use and more easy to clean. I even used it for the cooking TV segment a few months ago!

Last night, we made one of the easiest recipes in my Eat Guilt Free Cookbook.... Kitchen Sink Beef!

It takes AT MOST, 30 minutes to make. Alright y'all, don't judge the pictures lol. I literally thought about making this post in the middle of cooking! 

The only thing different is that I forgot to add the bell pepper and then the hubby decided to add in some Worcestershire sauce, garlic, and red pepper. 

The next morning, I used the skillet to make eggs! This thing is the freaking best!

Ok... Ok... I know you didn't come here for my janky photography skills lol. Here is the recipe! 

Why I'm an #oilydietitian

Hey!

So you've probably seen some of my posts about oils and might be thinking, "What the heck is an essential oil!" Well sit down and prepare to be educated my friend.

I freaking love oils. Like can't live without them and carry some everywhere I go! BTW, this cas smells AH-mazing!

I have been a member with Young Living since 2014 but didn't really dive in until the end of last year. I drag my feet with stuff and I had other things going on (that's life lol). Any who, ever since then, I can't get enough and will never look back. 

An essential oil is the aromatic, volatile liquid within many shrubs, flowers, trees, roots, bushes, and seeds. It is usually extracted through steam distillation. The essential oil is the life blood of the plant and acts in the same way that our blood acts in our bodies - it delivers nutrients to the plant. Essential oils are highly concentrated and more potent than dried herbs, so a little goes a long way! Essential oils can support EVERY body system, promoting greater overall wellness for the physical body. Additionally, essential oils provide unique fragrances that can balance moods, lift the spirits, and bring more joy to our lives.

Young Living is different in so many ways compared to other oil companies out there. Here are a few reasons why I chose them: 

1. Seed to Seal. 
2. YL owns all its farms and is not out sourced by a third party. You can also tour their farms and be a part of the lavender harvest!
3. What's on the bottle is in the bottle and that only! Most companies will use synthetic oils and then add fillers and other junk while labeling it "pure" or "100% organic". Only a small fraction actually has to be authentic. Unfortunately, this market is not regulated (just like supplements), which is why YL is 100% transparent and has the Seed to Seal quality. 

There are 3 ways to use essential oils:

Aromatically

This is just a fancy word meaning to breath in the oil. This can be done by placing a drop in your hand, rubbing them together, then cupping over your nose to slowly inhale the magic. Another method is to diffuse. YL has many diffusers for adults, kids, office, car, and computer that are medical grade. Diffusing can be a very effective tool for concentration, inspiration, shooing out the sickness (Thieves), calming, and even sleep (Lavender). 

Topically 

The easiest way to use an oil is topically. Each oil has a different purpose. For example, peppermint placed on the temples and back of the neck can ease tension or cool your down on a hot day. PanAway is great for that time of the month when rubbed on the abdomen or even to sooth sore muscles after a workout. Purification placed on a bug bite can calm the skin. The two places on the body that it is not recommended to place oils is of course the eyes and the ears. 

Internally

I 100% trust Young Living to ingest them. Most oils you can't do that with. For example, the oils that you buy at the grocery store only have 5-10% of the life source of the plant. Let me say that again, 5-10%!! The rest of the bottle is fillers and toxic junk that you don't want to put on you much less ingest. Young Living is 100% therapeutic grade. So, whats in the bottle is ALL of that essential oil (or combination of oils, if its a blend). This is extremely important when buying an oil. You want to make sure you are getting your moneys worth for one, and two, a pure product. 

My top 3 oils are... 

Frankincense

I love this one in my nightly face routine. It is used to promote grounding (which helps me to sleep) and promotes clear complexion. I ran out about 1 week ago and my face has hated me since. Believe me that that will never happen again!

Peace & Calming

This one was a life saver for me on my recent vacation! You see, I hate flying. It makes me so anxious and nervous that every little bump in the air makes me white knuckle the seat (if I haven't already caught a good buzz). This time, as the plane was taking off, I placed a drop on my wrists, and did the cupping method. I did not care if I looked like a crazy person, it freaking worked! That was the best flight for me ever because I was peaceful and calm ( <-- see what I did there!). 

Thieves 

Thieves has a spicy scent that consists of cloves, lemon, cinnamon, eucalyptus radiata, and rosemary. Thieves has so many uses: diffuse in the home or office, home cleaning, soaps, personal care (toothpaste, mouthwash, floss). 

BONUS

NingXia Red

I look forward to my shot of NingXia Red everyday! Ningxia Red is packed with antioxidants from wolf berry, plum, cherry, blueberry, and pomegranate. It also has vanilla, lemon, orange and tangerine essential oils added. Call me crazy but I feel instantly energized after taking it. I even use it as a pre workout! Another way to drink NingXia is by adding it in water. Check out the recipe below!

NingXia Red Drink

• 2 ounces NingXia Red
• 1 Tbsp Apple Cider Vinegar
• 20+ ounces of water (for desired taste -- more diluted/less diluted)
• Glass or Stainless Steel cup

Add all ingredients to the cup and sip away! This is a great way to get your NingXia in all day :) 

Bath Bombs!!! 

Y'all!! I have had some not fun experiences with bath bombs but when I tried the new Lavender by Young Living, I was blown away! The scent is incredibly calming, I didn't have any funky skin side effects like I have with other products, and my skin was silky smooth after I got out. Plus, I slept like a baby! I love that I know what all the ingredients are {Sodium Bicarbonate, Citric Acid, Sucrose, Lavender (Lavendula angustifolia) essential oil, Water/Aqua, Prunus Amygdalus Dulcis (Sweet Almond) Oil, Cocos Nucifera (Coconut) Oil, Maltodextrin (Non-GMO)} and that there is nothing icky about any of them! No chemicals and no extra junk. This is so important. Think about it. Your skin is the largest organ. When you bathe in hot water, your pores open and what ever is in that bath water is absorbed into your blood stream with in 20 seconds! Just keep that in mind when you choose other products. 

So, did I just blow you away with all the amazing benefits of essential oils? Do you want to learn more or are ready to get started living a chemical free life!? If so, please reach out to me or you can get started by going to this link here and getting product. 

If you need help figuring out where to get started, fill out the form below with your top 3 health concerns and I will be in contact with you soon!

Top 6 Workout Must Haves

Now that summer is approaching, clients want to be more knowledgable about exercise. I think it's the sunshine that inspires them to move more. I mean, who wants to go run when its cold out? Not this girl! You will find me wrapped in a cozy blanket next to the fire. 

Whether you are working out at home or going to the park, there are six must haves to help amp up your workout. 

1. Yoga Mat    

A towel will work too! You'll need one of those options if you are working out on a hard floor or outdoors. This will save your body and give you some cushion for pressure points (hips, back, elbows) or accidentally banging your knees on the ground. You can also you use this as a workout tool for exercises: lateral jumps over mat/towel, inchworms on the mat, or planks on the middle then walking your hands to either side of the mat and back. Plus, since its out, you won't forget to stretch!

2. Dumbbells  

Grab a set of light weight and a set of moderate to heavy weight dumbbells. It will truly amplify your workout! Added weight will preserve and increase muscle mass, reduces the risk of osteoporosis, creates stability and good posture, and will burn more calories (if you care about that). 

3. Resistance Band

A resistance band can be utilized the same as a dumbbell but with the benefits of it being more portable. It's light weight and can be kept in your gym bag (unlike a 15 pound dumbbell) and you can put in your suitcase if you travel. 

4. Ankle Weights

Ankle weights are the best! You would think those little guys don't do much but oh let me tell you!! They will hit those small glute muscles to tone that booty! You can also incorporate them in ab exercises for extra resistance/core stabilization. If you are a beginner to exercise, even sitting in a chair and doing leg extensions will reap benefits. I definitely recommend having a pair. 

5. Water!  

Water should be a no brainer. You are sweating (which is mainly water) so you need to be replenishing your body with water. There are so many benefits to drinking water: increases energy, improves digestion/regularity, increases cognition, improves skin complexion, and can prevent headaches! I had a client that only drank one bottle of water a day. When she increased to 3, her headaches went away that week! Sometimes you have to see or feel the benefit to continue to do something. If you don't like the taste of water, try adding in an essential oil to naturally flavor the water. There are so many options that you can find here (and purchase here) but I would stick with a citrus flavor. 

6. Music

Music can be a game changer for a workout. A moderate to fast beat would be good for a run, bike ride, or weights workout and a slow or relaxed beat would be good for yoga or just general stretching. It can help take your mind off the length of the workout and help you have fun with it. What type of music gets you pumped or puts you in a workout mood? 

Have fun with your workout and make it your own! 

If you are still confused about exercising or need guidance, fill out the form below and I will help you get on a path that works for you and your schedule!

Growing In & Out of Dieting

**This blog turned out longer than I wanted but I guess I had a lot to say! 

It's April and by now I'm sure you've seen something along the lines of...

The wellness industry is a trillion dollar industry that includes nutrition, fitness, and beauty. The infographic below sums it up. 

Everywhere you turn, you are reminded either subtly or blatantly in your face to shed some pounds, look a certain way, or feel a certain way. Companies have amazing marketing teams and reps that will make you feel like you need a product even if you don't. 

When you were little (I'm talking like 5 years old), did you feel the need to diet or not eat certain foods because they were deemed bad? Probably not. You didn't learn that language until later on in elementary or junior high. When you were a kid, you ate according to your hunger signals and what you were craving at that moment. Over the years, dieting has ruined society. I would know. 

When I was little, I ate what ever I wanted. Shipley's Do-nuts and chocolate milk for breakfast, a pint of Blue Bell Cookies and Cream ice-cream in one sitting. I don't remember eating a lot of fruits and vegetables, maybe I did though and just blocked it out. Both my parent worked a lot and I remember ordering a pizza or C&C restaurant (asian/american place by my house) every day one summer because I didn't know how to cook. My mom will deny that to this day and say I'm lying lol. Being active was second nature when it was warm out. I played outside, swam every summer, and would roam the neighborhood or the woods attached to it. I was always on the go. People today would say that I just have good genetics, maybe but if that were the case, I could eat the same I did when I was younger (which was total shit) and not gain a pound. I am not that fortunate today. 

It wasn't until my senior year that the diet mentality crept in. I was shopping for a prom dress and found the perfect one only to realize that it was like 1/2 a size too small. I remember telling my mom that I had a month to lose the weight to fit in it. I started doing actual workout cardio, sitting in the sauna, and eating less. I hate to admit this but a week before prom, the dress was still tight and I was calling everyone I knew that took Adderall asking if they would sell me some. I was desperate! I tell you this as a lesson that no dress, boy or body size is worth taking drugs. Luckily, my friends were awesome hoarders and wouldn't sell any. I went to prom starting the night in a dress that was difficult to breath in and ending it thinking about how much fun I had. The dress stretched out just enough that it wasn't tight by the end of the night.

I put myself under stress for no reason. 

That diet mentality got worse after I graduated and went off to college. I started hanging out with people that were super active and fit (because they played sports in high school!) and didn't eat "junk" food. They say that you are like the 5 people you are around the most. I started running more, lifting weights, and dieting trying to accomplish some unrealistic goal that magazines and tv shows were portraying. Fast forward a few years later, I became a personal trainer and fell in love with the nutrition section of the course. I knew I needed to know more and that's where my path in dietetics began. I thought that if I went to school for nutrition, I can learn the magic ways to lose weight and help other people.

My undergrad program only screwed me up more!

I learned that foods were either good or bad. I learned how to count calories. I learned that most people in the nutrition field have some sort of disordered eating (it has taken me a long time to admit that I was one of them). Since I was a trainer, I started reading more about sports nutrition for bodybuilding and cutting. That's were the macro obsession started. I counted macros off and on for about 4 years. I meal prepped every Sunday, weighed everything out and ate out of tupperware. It almost caused a divorced because I was miserable to be around when it came to food. 

My saving grace were two ladies named Amanda and Ander. They have a program called Hot & Healthy Habits that focuses on intuitive eating. I went to their retreat and the walls that dieting had built up, started to come down. Do you want to know what the turning point was? I was on a call with Ander and told her that I wanted to lose weight before getting pregnant so it was less weight that I would have to lose after. She told me, "Ashley, if you did that, then immediately got pregnant, you are just going to gain it back plus some rather than just letting your body do what it needs to do naturally." At least thats what I think she said LOL. It may have been a bit different but still the same message of chill out, its not worth it. I can hug her for that kick in the butt and probably will when I see her this year! 

Recovering from a lifetime of dieting won't happen overnight. Its going to take work and recognizing everyday that restriction will never promote health. 

Intuitive eating has changed my life! At first it was messy. I did binge at times but my mind and body now trust each other to know that food will always be there if I want it. I don't have to treat food like its a last meal anymore. I don't restrict. I listen to my hunger and fullness signals. I listen to my cravings. Some days I don't want veggies and some days I'll eat a gigantic salad. I am more healthy now mentality and physically than I was when I was in the dieting phase of life. About 3 years ago, my labs were all efed up and my most recent lab work came back normal. 

I'm telling you that long story to show that there is a better way. I recently watched a friend of a friend go through a competition prep on Snapchat to see that all she freaking talked about was cinnamon rolls and Mexican food.  She was restricting food so much that that was all it seemed like she talked about. It was heart breaking to see her put all that stress on herself (excessive cardio and restriction) just to prove a point that she could be on stage for what 3 seconds? I completely understand that people have goals, I am not telling you not to. Im saying that when your goal takes over your life and is making you miserable, you need to reassess that goal. 

Don't make a goal for weight loss because weight loss will never promote health. There is a ton of research to prove that and I will add it later. Make a goal to move more, to drink more water, to eat more fruits and vegetables, or to stretch more. Make goals that have nothing to do with food or exercise. Make self-care goals. Take a nap, sleep in, go get a hair cut if you've been putting it off. 

Bottom line...  

Dieting doesn't work. If you have been off and on a diet for years, there is a better way. If you have tried every diet under the sun and nothing has worked, doesn't that say something? I promise it's not you. 

🍀 Green Bubbly & Pancakes

Its St. Patricks day (aka drink your life away day 😂).

While y'all are prepping your taste buds and bellies for green beer (or end up at Lucky's Pub in Houston for the Gallon Milk Challenge) I'm over here prepping breakfast and making a less bloating drink with the traditional green. Y'all, I'm all about making things easy with as few ingredients as possible and will taste good. Some green drinks are lame and just add food coloring. Ew! Some have so many ingredients that you may never use again its not even worth getting (or for me, finish reading the ingredient list!). 

Green Bubbly....

This drink is so refreshing and delicious plus all you'll need are these 3 ingredients: 

Any green Kombucha will work though so don't get hung up on this particular brand if you can't find it.

➖Sidebar➖ the Pineapple Barefoot Bubbly is amazing on its own so be warned that you may be hooked!

To make: 

• grab a glass 
• grab a 1 ounce shot glass
• pour 2 ounces of green Kombucha
• pour 2 ounces of Pineapple Barefoot Bubbly
• pour 1 ounce of ginger ale
• add ice

AHHHHH..... 

Now time for....

.....Matcha Pancakes......

........ OH MY GOD. These were so good and of course, incredibly easy to make! Even the hubby approved (although he was reluctant to try it at first lol). 

To make: 

• 1/2 cup Kodiak Cakes Flapjack mix
• 1/3 tsp (or one large 1/4 tsp) Matcha powder
• Kerrygold butter (to coat the pan - optional) 
• Maple Syrup (to top - optional) 

Combine the pancake mix and matcha with water to make a pancake consistency. Cook on a stovetop like normal. 

These REALLY are good! The matcha doesn't overpower the pancakes instead, leaves just a hint. No nasty green flavor lol. 

Now go out and enjoy the day. I mean it is Friday and all!! And not to be a nagging dietitian but don't forget your water. You'll thank me on Saturday!

Dance House Fitness💃🏼

Thursday night was a new experience for me! I have followed various dances on IG that go to Millennium Dance Complex for while and wished I could dance like those peeps (well... in my head I could anyways lol). So when I saw a post by Big Ass Balloons about a new dance studio in Houston, it got my attention! After checking out some of the videos, I knew I had test my non existent skills. 

Dance House Fitness (DHF) has an amazing website that is super simple to navigate. I love the intro video that tells a little bit about what DHF is all about. There are 6 classes available all taught by Jenny (the creator of DHF)! There is DHF Hustle, Booty WERK, Tight AF, Stretch4SX, Strut, and Choreography (which is what I tried). Each class has its own elements whether its strength with weights and bands, stretching, or straight dancing your ass off!

Jenny has this energy that is so contagious and she makes you feel comfortable no matter what level you're at. Her personality definitely translates into the studio from the moment you walk through the door to pick up a towel until you leave with a hug or picture. When you head upstairs you'll see a large wall to the right with tag artwork of the business name, tagline on another wall to the left, a DJ booth, amazing floors, lighting, and clean and calming bathrooms with a shower. She even has a white shag carpet in her office! 

The choreography class was broken into 4 sections: Warm up and stretch, learn dance #1 then perform, learn dance #2 then perform, and then something Jenny calls popcorn. Popcorn is where she makes smaller groups to perform the routine. They video almost everything and the coolest thing is that they will text you the videos! Talk about customer service! 

The class was so much fun. Its not like the typical dance class that you will find around town. It has this creative edge to it that makes you want to come back again and again. 

Y'all I have never danced. I was in cheerleading for one year in high school and even then had a difficult time absorbing the routines. Taking this dance class made me step out of my comfort zone and push my memory in a way that I haven't used in a long time. If you have ever wanted to dance the way you see in music videos, I highly recommend trying out DHF! It doesn't matter what age you are or your level. You will be welcomed and encouraged the whole time!

P.S. Im so glad the videographer was amazing at hiding my terrible dancing skills! Here is a great video to either 1) give you a good laugh or 2) prove that there are many levels that attend and you can do it too!

My New Year's Hope For You 🌟

First off,

HAPPY NEW YEAR!!! 🎉 Welcome to 2017!!

2016 had some heartbreak, began a new decade in life, and a great new chapter as an adult (?.... For real though, I still feel like I'm 18 at times),  One thing is for sure, it went by way too fast. Not sure if it was the same for you but I'm not going to let another year fly by like that again! With that being said, I have a New Year's hope for you. 

I recently saw a post on social media that stated to make goals and not resolutions. Huh? You may be thinking, "Well aren't they they same?" Not really. A goal is an effort to a desired result while a resolution is a firm decision to do or not do something. You can't do one without the other because you first have to make the decision. I want you to make resolutions, you just need a good plan to reach the goal!

For as long as I can remember, my New Year's Resolution was always to lose weight. This year, thankfully, that is not the case. Changing my mindset out of the diet mentality has taken a little over a year to overcome. I never realized the grip that society had on me telling me how to be, to look, or to act a certain way. Maybe it's turning 30 that I just don't give a bleep anymore. I no longer have the energy to worry about what other people think when I have other real issues going on in my life. It could also be the self reflecting over the past year and befriending/following like minded people that has changed my mind set. Either way, I'm thankful for the change. 

My hope for you is that weight loss is not your New Year's Resolution. 

"But wait, you're The Fitness RD and your telling me not to lose weight??"

Kind of sounds crazy right!? While I want to help you become a healthy you, I don't want weight loss to be your main focus. There is a fine line between losing weight (for the right and wrong reasons) and just working on being healthy. I also don't want you to set yourself up for a let down if you do not achieve your goal of X pounds or X inches or X body fat percentage. My hope is that you work on being healthy. If you don't exercise, take baby steps and start by just walking. My hope is that you feel beautiful and not worry about one roll because everyone has them. My hope is that you take more pictures because you are not going to stress about how you look in them, you just want to document the memory. My hope is that you go out on that beach and rock whatever 1 or 2 piece you want because you have a new found confidence. My hope is that you try a new unconventional way to think and fell other than what social media tells you.

I want you to OWN 2017 and EVERY year after by allowing me to teach you how.

So make resolutions! Just please don't make it about weight. Here are some out of the box (and not out of the box) resolutions that you can make. 

• Drink more water each day
• Get more sleep each night
• Incorporate more fruit and veggies each day
• Train for a 5K, 1/2 marathon, Mudd run/Color run --> its OK if you need to walk it! Its about reaching the goal
• Get a massage once a month
• Eat food again and not freak out
• Get a facial once a month (I got a hydra facial every month in 2016 and my skin could not be happier!)
• Read a book each month or if you're super busy, every 2-3 months
• Travel more
• Follow out of the box thinkers on social media
• OR delete the apps if it's consuming too much time
• Give away the clothes you say you will wear but haven't 

I know asking you to not make your New Year's resolution be about your weight can be challenging or scary. But, once you work on living life and not obsessing about your weight, I promise you will wonder why you didn't do it sooner! 

Are you ready to change your mindset? 

Work It Out Wednesday

This Work It Out Wednesday is a bit longer so I hope you enjoy it!

For this workout you will need a set of dumbbells. At the end each set you will jog for 2 minutes then rest 30 seconds. Repeat each set 3 times. 

Warm up - 5 min walk

Jog 0.25 miles

2A Dumbbell Curl to Press - 12

2B Bent Over Dumbbell Rows - 15

2C Stationary Inchworms** - 6

2D 2 min Jog

1A Goblet squats - 12

1B Romanian Dead Lifts - 12

1C Weighted Russian Twists - 15

1D 2 min Jog

Cool down 5 min walk

** Keep your feet in place. Stand up straight then bend over and walk out with your hands in to a plank position. Hold for one second, walk back and then stand up straight. That equals 1 rep. 

Unicorn Hot Chocolate

This right here is all things girly!! 

If you like hot chocolate then you will love this remake inspired by Creme & Sugar. Seriously, click on the link if you want to see some amazing sugar induced coma goodness! I definitely need to put this place on the bucket list. 

To make this colorful treat, you will need the following: 

• 1 cup of milk
• 2 Ghirardelli White Chocolate squares
• 1/4 tsp butter flavoring
• 1/4 tsp vanilla extract
• 2 drops of pink food coloring
• Whip cream
• Various sprinkles
• Marshmallows 
• Optional - Unicorn mug and frilly straws

Directions

1. Pour 1 cup of milk into a small pot.
2. Break up 2 Ghirardelli squares and place in the milk.
3. Turn heat to medium. 
4. Stir and allow chocolate to melt. 
5. Add the butter flavoring and vanilla extract
6. As the mixture starts to bubble (NOT boil), add the pink food coloring. 2 drops will give it a light pink color. Add more drops for a more vibrant color. 
7. Pour mixture into a mug and top with whip cream, sprinkles, marshmallows and a straw. 
8. Enjoy this creamy delight!!

I think the mug makes it taste even better 💕

Tips For Staying Healthy This Cold Season

Feeling under the weather when spending time with family and holiday parties are picking up can really put a halt on excitement for the season. Here are 7 ways to stay healthy through the cold season. 

Maintain good gut health

Have you heard that the gut is the second brain? In a way it is! The majority of our immune cells live in the intestinal tract. Maintaining good gut health is vital to a healthy immune system and a healthy body. Choosing fermented foods high in probiotics like Kombucha, yogurt (no added sugar), kefir, kimchi, or sauerkraut provide good gut bacteria. If those foods are not to your liking, a good pharmaceutical grade probiotic will do the trick! Another way to maintain gut health is by drinking bone broth or adding it to other dishes. Bone broth is filled with gut repairing nutrients like collagen and glutamine to restore the lining of the intestine. 

Wash your hands!

This should go without saying but still some people need to hear (or read) it. Using a hand sanitizer alone will not keep you hands clean. You still need to wash your hands with warm soapy water for at least 20 seconds after you sneeze/cough, use the bathroom, eat, touch your face or hair, or can see that your hands are dirty. Sanitizer only sanitizes hands but does not clean them. Plus, constantly using hand sanitizer can dry your hands out (due to the alcohol) and create antibiotic resistance! So wash your hands when you can. 

Increase your fruit and vegetable intake

Unfortunately, no one food provides the "magic" to cure or prevent the cold or flu. The "magic" is the daily combination of multiple fruits and vegetables in your diet! Each food provides something different. For example, garlic has sulfur containing compounds called allicin that fight infections. Red bell peppers contain high amounts of Vitamin C. Broccoli has Vitamins A, E and C. Broccoli is also high in glucosinolates which stimulates the body's immune system. Pumpkin seeds are high in zinc which improves immune function. And of course, all your citrus fruits will contain Vitamin C. Here is where you can find what serving size is best for you but don't overthink it! Just shoot for a fruit and or vegetable at each meal. 

Get enough sleep

Lack of sleep will put a drain on your quality of life. It can affect the way you process information,  make decisions (especially food!), ability to perform tasks and affect your mood.  While you sleep, your brain is storing information from the day and your body is in the process of repairing cells and strengthening your immune system. Even obesity has been linked to sleep deficiency due to a poor balance in leptin, ghrelin, and insulin hormones.

Adults should get between 7-8 hours of sleep each night. While it is not always possible to do this, know that the only thing that can cure sleep deprivation is sleep. Naps will help give you a boost in energy but a good nights sleep the following night should do the trick. Also, try to be consistent with good sleep habits (waking up and going to bed at the same time, having a period of quite time with no tv/computer/phone screens and avoiding caffeine as it will stay in your system for up to 8 hrs!). 

Stay Hydrated

Drinking plenty of water ensures that cells, tissues and organs function properly. When you are fully hydrated your metabolism increases by 3%! I don't know about you, but I will take that small boost. Staying hydrated prevents bouts of sluggishness which can result in poor food/drink choices. It can also prevent headaches, constipation and fatigue.

A Hydro Flask is my saving grace in getting in enough water everyday. I love it because it keeps my water cold, will fit in my purse and the top makes it easy to carry. Try different methods out to find what works for you the best!

Stress Less

Easier said that done at times! Stress can be self induced (like saying yes to too many things or running on little sleep) or life induced (traffic or work). Each type can cause headaches, stomach problems, lack of sleep, mood changes, behavior changes, or weight gain. When you are under stress, your immune system does not respond to hormones properly. This causes an increase in inflammation and can promote disease. Finding ways to manage your different types of stress will save you through the holidays. 

Here are some suggestions:

• Say "No" to engagements that you know will be difficult on your schedule.
• Take some you time each day. If it's only 5 minutes, that's ok! Something is better than nothing.
• Get more sleep or take a nap. 
• Go for a walk to clear your head
• Listen to some calming music. My go to CD is this!
• Diffuse an essential oil like lavender. You can purchase some here.

Sweat it out

Regular exercise not only keeps your hearth healthy and your bones and muscles strong but also protects you against the cold and flu. Research has shown that exercise increases your immune cell circulation. This surge occurs during exercise and temporarily improves the body's ability to fight infections. So, aim for at least 30 minutes a day/5 times per week. 

You can see how some areas overlap! I hope this didn't stress you out (😂) but taught you how you can thrive through the cold season!

Crisp Apple Oatmeal For Two

Oatmeal for two? Yes please!! 🙋🏼 

Colder weather brings the need for warm and satisfying breakfasts. Since oatmeal was the plan this morning, I decided to make this dish when I found an apple tucked away in the refrigerator drawer. 

It was sooo good! The warmth of the oatmeal mixed with the crunch of the apple and sweetness of the maple syrup hit the spot! 

You'll need: 

1. 1/2 an apple
2. 2 tsp of maple syrup
3. 1 cup Bob's Red Mill GF Oatmeal
4. Dash of cinnamon
5. chocolate chips - optional 

Preparation:

1. Peel half of an apple, dice, then place in a small pot.
2. Add 2 tsp of maple syrup.
3. Add a dash of cinnamon to taste and heat on low to medium.
4. Stir occasionally.
5. While the apples soften, cook the oats according to the package directions. 
6. When apples are to desired softness, add to the oatmeal.

Ummmm.... you can also add chocolate chips for some extra flare!

Avoid Packing the Extra Pounds from Cruising

As summer came to a close, we enjoyed our last hurrah by taking a cruise. It was a great time to let our hair down, hang out by the pool, explore different ports, and taste different cuisine (my favorite turned out to be Indian! Channa Masala Chickpea Stew in fact). However, being carefree can come with a few extra pounds that you didn't want to bring home with you. The cruise fitness director even stated that the average cruiser can pack on anywhere from 7 to 14 pounds in 1 week! That's a surplus of 3500-7000 calories per day!

This statement and observations during the cruise got me thinking. So, here are 6 tips to avoid packing those extra pounds.

1. Stay Hydrated

If you normally drink an adequate amount of water (I'm talking half your body weight in ounces), increase that by at least 40 more ounces. This will prevent any dehydration and also eliminate salt retention from foods not normally eaten. Not to mention healthy kidneys and skin!

2. Portion Control

It's easy to be glutinous during vacation but can come at a price of being stuffed and miserable at times. Be mindful of your portion sizes and your feeling of satiety. Instead of shoveling it all in, eat slowly to gauge your satisfaction. Also, just because all the food is included, does not mean you have to clean your plate. If you are satisfied, push the plate away or even put your napkin on top to avoid eating extra bites.

3. Stay Active

Pack a few days of workout clothes. Each cruise varies but there are many activities on board to keep you  moving. Fitness classes, basketball courts, volleyball games, rock wall climbing, jogging track, flow rider (surf board simulator), and so much more. There is also a fitness center on board. Take advantage of utilizing the cardio equipment or weights if you have never been to a gym before. If you have, then do your thang and lift those weights!

4. Get Enough Sleep

Lack of adequate sleep can increase the hormone ghrelin (think hungry hormone) and decrease leptin (full hormone). This hormonal shift can lead to an increased appetite when you're not actually hungry. Lack of sleep reeks havoc on your hormones and body in general. So make sure you get about 8 hours.

5. Alcohol

Lets get real here. Some people get a little cray cray due to being on vacation. Especially when it comes to an unlimited drink package. Haha, one guy was confined to his room from day 4 until home for being drunk and starting a fight.... but that's another story! Consumption will probably happen, heck even over consumption one or two nights. However, please don't fall into the thinking of, "Well, I need to drink enough to make the package worth the value". This thinking can sabotage your waist line. If you know that you will be having a few extra drinks one day, make sure to add in a cup of water in between each drink. I know that is not as fun, but it will not only keep you hydrated but prevent rapid intoxication.

6. Take The Stairs

Depending on if you booked any excursions or even get off the boat at the ports, you may not be walking that much. So, if you don't have knee/hip issues, take the stairs as much as possible instead of the elevator.

Saturday Morning Track Workout

Every once in a while, I just need a change in scenery and a change in my workout. You know, to keep it fresh and keep the motivation up! Today I headed to the local high school track to get in a good run (well jog) with mixed in plyos. Of course, abs were added in after.

Give it a try and I hope that you enjoy it!

Go through each circuit 3-4 times.

Circuit 1

• Jog, run or sprint the straight away (or long part)
• Walking lunges on the corners (or the short part)
• Corner 1 - 10 Push Ups
• Corner 2 - 100 High Knees
• Corner 3 - 10 Burpees
• Corner 4 - 10 Jump Squats

Circuit 2

• 30 seconds for each
  • Lying leg raise
  • Plank
  • Toe touch
  • Russian twists