5 Tips to Overcome Binge Eating

fruit 5 Tips to Overcome Binge Eating

My philosophy about nutrition has radically changed since I first lost weight back in 2009. I lost it by counting calories, but ate a lot of processed foods that I thought were healthy back then. I learned about clean eating a couple years ago and it has radically changed how I eat.

I honestly just recently stopped counting calories because it was taking over my whole life and became an obsession. It was not a healthy obsession either. I fully believe that we should not eat more food than we need (although I often want to because I LOVE food haha), but the calorie thing just drove me crazy.

All calories are not created equally. I could eat 5 chicken breasts for about 500 calories (I would throw up if I ate that much and could not do it, this is just an example) or I could eat 2 big cupcakes 500 calories. Which one is going to keep me fuller for longer and which has more nutritional and health benefits? I think you know the answer. icon smile 5 Tips to Overcome Binge Eating

So, my philosophy is to eat when you are hungry and stop when you are full. Eat foods that make you feel good and be mindful of how each thing you eat makes you feel. If it makes you feel sluggish or sick, listen to that. It’s your body’s way of telling you what it needs to thrive. I eat clean 98% of the time, but believe in a cheat meal or a couple of treats throughout the week. Otherwise you will go insane. And like I said, I do not count calories.

binge eating 5 Tips to Overcome Binge Eating

I have struggled with binge eating over the last couple of years because I tried to follow too strict of diets that eliminated like everything known to mankind. So my tips to overcome binge eating would be:

  1. Don’t restrict anything from your diet unless you have a severe allergy or medical reason for you to do so
  2. Practice everything in moderation
  3. Treat YO SELF!
  4. Find a healthy replacement for when you’re craving (I love to have a coffee or drink La Croix flavored sparkling waters when I want to binge)
  5. Keep yourself busy and keep your body moving and you won’t have time to think of everything you’re craving

Hope this helps my friends! I know the struggle, and the struggle is REAL! Nutrition is the hardest battle, but if I can overcome it anyone can! icon smile 5 Tips to Overcome Binge Eating

21 Day Fix Progress & Meals

21 day fix progress 21 Day Fix Progress & Meals

So it’s been a week and a half since I started 21 Day Fix and I am in LOVE just as much, if not MORE, than the first time I did it last year!!! I decided to make it a hybrid and do Turbo Fire with it because I know just how quickly HIITs burn fat. You may not think I need to lose weight, but I have about 10 lbs I would like to lose to get back to my ideal weight.

If you have been following me for a while, you know that when I first moved to Charlotte last year I struggled with binge eating. I ate my emotions and got in to a depression being in a new city. I got a lot better towards the end of 2014, but had a few smaller episodes recently due to emotions. But, luckily I have been on track! I joined a group with my church with other ladies who struggle with eating disorders. And I have also found that if I have something to replace my craving for food (like coffee, hot tea, or gum) and keep myself busy (by praying, walking, calling a friend) then I can overcome the cravings.

So hopefully some of those tips help you, too! But, I wanted to also give you peak in to what I am eating on the meal plan so that you can get some ideas. I usually have a few go to breakfasts and dinners that I rotate. Lunch is usually always Shakeology because it is so quick and easy!

Here are some pictures of the things I am eating, followed by a list of ideas!

21 day fix meals 21 Day Fix Progress & Meals

21 day fix buffalo chicken 21 Day Fix Progress & Meals

 

21 day fix salmon 21 Day Fix Progress & Meals

Breakfast

  • Egg whites (red container) with feta (half blue container) and spinach and mushrooms (green container
  • Greek yogurt (red container) with half cup granola (yellow container) and half cup blueberries (purple container)
  • Protein pancakes using Shakeology (red container), 1 egg white (1/8 red container), 1/4 cup Greek yogurt (1/4 cup red container), 1 tbsp almond milk (not enough to count), 1 tsp baking powder, & 1/2 cup oats (yellow container)

Lunch

  • It’s always Shakeology, but here are some recipe ideas
  • Reese’s Cup: one scoop Chocolate Vegan Shakeology (red container), 1 cup almond milk (1/2 yellow container), & 2 tbsp PB (tspn container)
  • Vanilla Milkshake: one scoop Vanilla Shakeology (red container), 1 cup almond milk (1/2 yellow container), 1/2 banana (purple container), & 2 tbsp PB (tspn container)
  • Butterfinger: one scoop Chocolate Vegan Shakeology (red container), 1 cup almond milk (1/2 yellow container), 1/4 package Sugar Free Butterscotch Pudding mix (1/4 yellow container), & 2 tbsp PB (tspn container)

Snacks

  • Apple (purple container) with almonds (orange container)
  • Egg whites (enough for 1/2 red container) with turkey bacon (enough for 1/2 red container)
  • Ezekiel bread (yellow container) with 2 tbsp PB (use the other half of my blue container for this because it’s a healthy fat)

Dinner

  • Salmon (red container) with sweet potato fries (yellow container) and brussel sprouts and asparagus (two green containers)
  • Veggie burger (red container) with quinoa (yellow container) and veggie (two green containers) stir fry
  • Chicken sausage (red container) with zucchini and squash (two green containers)
  • Shredded chicken with hot sauce (red container) with feta (blue container) topped on bed of romaine lettuce with red peppers (two green containers)

Hope this helps you guys, let me know if you have questions! I am excited to be starting 21 Day Fix Extreme next week with my group of ladies!! If you want to join us and you missed this one, I’ll have another group next month icon smile 21 Day Fix Progress & Meals

Please share with any other fellow 21 Day Fixers who this could help!!

Achieve Health & Financial Freedom

sneak peak Achieve Health & Financial Freedom

I know a lot of you are out there thinking. Thinking about how I do what I do. How I’m achieving financial freedom, time freedom, & complete happiness. Maybe you’re wondering if you could do it, too. Or maybe you’re judging me. Either way is totally fine because I know I’m doing what God put me on this planet to do.

SO! If you’ve been thinking about becoming a coach but you’re just not sure, I totally understand how you’re feeling! So, I wanted to invite you to a free 5-day sneak peak in to what coaching involves.

We’ll go over how it really takes very little time (30-60 minutes a day) to build what can turn in to a 6-figure business. You’ll also hear my story & others on the team who were able to walk away from our jobs, but when we started were working 40-80 hours a week.

You owe it to yourself to AT LEAST give it a look. You deserve more than living paycheck to paycheck. I know how that feels, I remember. You don’t have to feel that way anymore.

I would love to have you join us! We start tomorrow, so if you want to join us email ASAP so I can add you to the group <3

Becoming a Proverbs 31 Woman

becomingproverbs31woman Becoming a Proverbs 31 Woman

I never knew what the Bible said about health and could care less about following what it said or about losing weight (1 Corinthians 6:19-20). 

I spent most of my life being overweight and unhappy. I didn’t workout or exercise and I had no idea about getting in shape or anything related to fitness. I struggled with a body image disorder even after losing weight. So I want you to know that we all struggle from time to time. Let me share my journey with you on how I lost weight and how God transformed my entire life.

I have always believed in God my entire life, but I never had a relationship with Him or even knew what that meant.

I was forced to go to church when I was younger and I did not understand anything about it. My parents finally stopped making us go once I got to high school and I never went back to church until I was 21 years old.

When I was in college, I was very far away from God and my lifestyle reflected that (1 Corinthians 10:31).

I actually started dating someone who was in the military when I was 18 years old and we were engaged within 6 months of dating.

I got married at 19 years old and divorced by the time I was 20 years old.

Once we got married and moved in together, it completely tore us apart.

We did not know each other well enough and we rushed in to something that should be taken very seriously. I was in to partying back then, and my ex husband had a drinking problem. We tried to go to marriage counseling to mend our relationship because we continuously argued.

The counseling did not help us and I could not handle the emotional abuse anymore (2 Peter 1:5-6). 

I consulted with my mom because I knew that God was against divorce. But, there were times when my ex husband and I got in to arguments and it almost turned in to physical abuse. With the help of my parents, I decided that it would be best to go through with the divorce.

After my divorce was finalized, I started dating someone quickly after.

We met in college. Dating this person helped me become more confident in myself because he treated me completely different than my ex husband. That confidence helped me to quit smoking cigarettes (I smoked a pack a day) and made me want to take care of my body. I lost 60 lbs by starting to eat healthier and doing home workouts. Even though I lost weight, I was still not confident and had a body image disorder because I still felt like I was fat.

This was the first stage of becoming a Proverbs 31 woman.

Things started to become very serious with my boyfriend. I moved to another state after graduating college, but we decided to stay together. We only saw each other on the weekends, but we grew closer and closer.

We talked about getting engaged and married some day.

However, our relationship didn’t really seem to be moving forward. We were living in two different cities and that caused us to argue because we were so unhappy with not being able to see each other often.

My unhealthy relationship affected every other area of my life (1 Corinthians 3:17). 

I couldn’t see my life without him, so I decided to keep trying for a while. One day I decided that after three and a half years together, I could not go on being so unhappy. I loved him a lot and didn’t think I could survive by myself being single because I had never really done that before. We had many differences and I had recently started going to church again and wanted to get more involved, but we didn’t see eye to eye on that.

I decided to end things with him, which was probably the hardest thing I’ve ever done emotionally, even harder than my divorce.

We continued talking back and forth for a few months after the break up, which wasn’t helping me move on. I still also had a body image disorder and struggled with my self-esteem. But, I had started going to church more often after our break up. Then I ended up recommitting my life to Christ again and got baptized.  Once I made this decision, God literally helped me change everything about my life.

This is when the other stages of becoming a Proverbs 31 came to fruition. 

I finally started to have more confidence from losing weight and leading a healthier lifestyle.

But, I was not mentally or spiritually healthy. God gave me the strength and courage to join a Bible study with a group of women I didn’t know. He also gave me the courage to start volunteering at church and in the community. This is where God truly transformed me mentally and spiritually.

I Can Do All Things Through Christ Becoming a Proverbs 31 Woman

I began to read the Bible, pray, and learned what having a relationship with God really meant (1 Corinthians 9:27).

I stopped being so afraid to go outside of my comfort zone and meet new people. I started coming out of the depression from my break up. I met so many amazing people who impacted my life and helped me grow to where I am now healthy mentally and spiritually.

A divorce and break up from a long-term boyfriend were extremely hard situations to go through (Philippians 4:13).

But, I would not be who I am now if it weren’t for these situations. I never thought I would be able to say that I ran a half marathon, got my Master’s degree, went on a mission trip to Poland, and become a health and fitness coach to help others achieve their goals.

I am now living by myself with my two kitties, and enjoy being single.

I am healthy spiritually, mentally, and physically, and I am working on becoming the best woman I can for God and His kingdom.

 

I wanted to share this with you in hopes that it will just touch one of you and help you in some way. I still struggle sometimes, you’re not alone.

 

Comment below and share what you’re going to do to inspire or encourage others today! : )

Strive for Progress Not Perfection

progressnotperfection Strive for Progress Not Perfection

{Confession time!!} All right y’all time to be real!! Since I moved last month, I’ve had trouble staying motivated to workout, even though I LOVE PiYo, I would just wake up & not feel like doing anything. I also had not been eating enough & not eating the right foods.

I had been feeling so off & wondering why! Feeling bad about myself. Then was like “oh snap, Jess you haven’t been taking great care of yourself.” And that’s why I wasn’t motivated to workout!

So since I don’t enjoy calorie counting, I decided to take out my 21 Day Fix containers & start measuring my portions & getting the right foods in.

Well that’s only been 4 days I have more energy, my clothes are feeling looser, & my abs are already coming back out! Abs aren’t the most important thing for me, but I measure myself based on NON scale victories. I actually have no clue how much I weigh, I threw out my scale (so freeing!).

progress Strive for Progress Not Perfection

I also feel motivated again to workout, so motivated I decided to throw in P90X3 in with my PiYo because I had such amazing results leaning out with it earlier this year.

So I say all that to say, thank you Jesus for these amazing programs! And that we all get off sometimes and that’s okay. Don’t beat yourself up. Figure out what you can tweak to fix it and move on. Progress not perfection peeps!

Don’t Be Ashamed of Your Story

dontbeashamed Dont Be Ashamed of Your Story

Hey ya’ll! Hope everyone had a fantastic Labor Day weekend! I got in lots of time with friends, some rest, & had an amazing time volunteering at church.

Today I really felt like I should talk about your story & most importantly: don’t be ashamed of your story. A conversation over coffee with a dear friend yesterday made me think how important it was to share this with ya’ll.

First of all, I want to tell you to not be ashamed of what others think or say about you! The Lord sees who you are inside & sees your intentions. No one else but Him knows that. People like to judge based on outward appearance or what they think they know. And a lot of the time it is because of JEALOUSY. It has nothing at all to do with you beautiful one!

I say this from firsthand experience on many occasions. I cannot tell you how many times I have been judged by others for the business I have, the type of clothes I wear, & I could keep on going. But I know now that it has nothing to do with me & everything to do with them. The best I can do is just pray for them. Don’t be ashamed of your story! God is going to use it in a way to minister to & help so many people.

Secondly, don’t be ashamed of the struggles you are going through. I try to be very open with ya’ll about my struggles. We all have them! My biggest struggle is food & my body image & I feel crazy to say that because I mentor others with their fitness & nutrition. But, food has been a stronghold in my life. That’s why I used to weigh 60 more lbs than I do now! And I still struggle with it.

It’s not that I make unhealthy choices very often. I have the tendency to obsess & overanalyze about every piece of food that goes in to my mouth. I have turned in to an obsessive calorie counter. I also look in the mirror & don’t like what I see a lot of days. I feel like I look fat & notice all of the things wrong with me. I KNOW that is not the right mindset to have & I am working on overcoming it. I am in a much better place than I was before. But it is a daily struggle for me!

I also struggle with not valuing myself or my worth. Putting my identity in how successful I am or how thin I feel. Those are worldly things that don’t even matter & I know that, but it’s something I am working on overcoming. I am trying to remind myself daily to see myself how God sees me & not how I feel or am thinking that day.

Lastly a big struggle of mine is negative thinking. I know God can make amazing things happen & He can do anything! But, the enemy still tries to attack my mind that I am doing things wrong or I am not good enough to reach certain goals. I am working on replacing those negative thoughts with God’s Word, but again it’s a daily process.

So I say all this to say, don’t be ashamed of your story! Your story is going to help encourage so many people. I share all of my struggles with you today because I want you to know you are not alone. And you CAN get through it!

If you ever need help or advice in any of these areas, don’t ever hesitate to contact me via email. I am always glad to help <3