Intuitive Eating

intuitive eating Intuitive Eating

Happy Thursday loves! I know I have been MIA for a little while, but I recently moved to my dream apartment (blog post & pics to come soon). It’s taken a lot to get moved & settled in. But I am back now & ready to give you some more tips on healthy living icon smile Intuitive Eating

Today it is on my heart to talk about intuitive eating because this is a new concept I have recently embraced. This post will be super real & vulnerable for me to share from my heart & my weaknesses, but I want to because I just know there are others out there going through what I went through.

It’s been 5 years since I lost 60 lbs & almost every day since then I have continued to count my calories & track my macros. Over the last year, I decided to do really restrictive eating & basically followed a diet eating only egg whites, green veggies, berries, & Shakeology every day. Then that led to binge eating, which praise The Lord I have been healed from that.

Because of that experience there have been so many foods I have been afraid of. Pretty much any carb or any dairy product. So almost every day I felt completely stressed out feeling like there were all these rules I had to follow & all these guidelines I had to stay within. It caused me to have an unhealthy relationship with food. Then I found out about intuitive eating. It’s actually pretty simple.

intuitiveating Intuitive Eating

Seems pretty simple right? This is how we are SUPPOSED to eat as humans. But, we run to food (I know I do) when stressed or going through other things. Or because we are bored. Or because we have a sugar craving. But our society has caused us to crave foods because of the many many options out there. That is not how God intended for it to be. So we have to go back to our roots. And eat to live, not live to eat. I know I was definitely living to eat!

Now I am not saying there is anything wrong with calorie counting or watching those things. It works, that’s how I lost my weight! And I fully believe that it can help so many people as well. I advise may of my clients to follow a certain calorie guideline. But, it doesn’t work for everyone. And being healthy is all about finding what works for you. Intuitive eating is what is working for me.

It took me trying many things to get here. I did vegetarian, pescetarian, vegan, paleo, gluten free, so many things!What I did learn is that our bodies operate best from eating a diet with lots of fruits & veggies. Dairy & grains (carbs) aren’t bad for you, but too much of it can make you bloated & low on energy. It’s all about moderation & balance.

It has been one week of doing intuitive eating & I feel so much peace & so free! I think I am actually eating less than I was before. Because I am not just eating to fulfill a craving or just because I feel like I’m supposed to. I’m not shoving meat (sorry I just don’t naturally crave protein) down my throat for the sake of having a certain amount of protein.

My body has been intuitively telling me what to eat. Sunday I did have 2 1/2 burgers (without buns) at a cookout, which means my body was telling me I needed more protein. But for the most part, I have been eating fruits, veggies, one grain a day (organic cereal or bread), smoothies, salads, Shakeology, burgers, & bacon. I have actually stopped craving sugar so much. I have an entire bag of dark chocolate in my freezer that I have not touched & I would usually have one small piece a day every day.

I don’t know if I’ve lost weight & I don’t care. I actually threw out my scale. But, I feel better. I woke up today & looked in the mirror & felt leaner. My pants are getting looser. So I think there’s something to say about that. It’s all about how you FEEL & healthy living is about being healthy & HAPPY! No need to be in food jail. If you’ve learned how to eat in moderation, then I highly recommend intuitive eating if you are in a maintenance phase.

Hope this helps someone & if you have questions, don’t hesitate to ask! icon smile Intuitive Eating <3

Clean Eating Grocery Haul

clean eating grocery haul Clean Eating Grocery Haul

Yesterday I asked on Facebook & Twitter what people need most help with when it comes to health & fitness – almost everyone said nutrition. So I figured I would give y’all a sneak peak of some goodies I picked up during my grocery haul today at Trader Joes & Target. This will be the first of many clean eating grocery hauls because I want to teach everyone how simple it can be.
I got some salt free seasonings to put on my lean meats to make them more exciting, coconut oil spray for cooking eggs & veggies (gives it a nice flavor), liquid stevia for my coffee (calorie free), some dessert gum & dark chocolate to cure my massive sweets cravings, & fruits, baby carrots, & nuts for snacking!  I’m all about simple, easy, & healthy!  So there it is – just a snapshot of my clean eating grocery haul for the week.
Let me know if posts like this help you by commenting below & sharing with others!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Overnight Oats

overnight oats Overnight Oats

 

Happy Monday loves! Hope you all had a fabulous Valentine’s Day & weekend! I took some time to unplug from the world & just spent lots of time in prayer, listening to worship music, reading, & listening to sermons. It was PERFECT! Remember being healthy is about being healthy emotionally and spiritually, too. So do what ya gotta do & take care of YOU!

Anyway, I have always wanted to try out overnight oats in a jar but I had never done it before for some crazy reason. So I looked at what I had on hand & grabbed some yummy ingredients last night to whip up healthy overnight oats! So easy, too!! Just grab an empty jar of almond butter or coconut oil, whatever you have on hand.

Here’s what I used:

  • 1/3 cup rolled oats (Gluten Free from Trader Joes)
  • 1 cup unsweetened vanilla almond milk
  • 1 tbsp chia seeds
  • 1/3 cup blueberries
  • Few drops of liquid Stevia (can use powder version as well)

Just threw it all in the jar & left it in the fridge overnight. Then this morning I topped it with some almond butter & devoured them!! I swear this was completely AMAAZZINGG!!!

So there you have it, overnight oats recipe! Go make them, it is soooo good for you & SO EASY!

Please RT or share with anyone this may help or inspire!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Black Bean Brownies

black bean brownies Black Bean Brownies

 

So I may be on a bit of a baking spree this past week, but what can I say? Cooking healthy treats helps me to not binge or eat unhealthy foods. My buddy Jerad made these amazing black bean brownies & I saw them on his Instagram so one morning I totally got up & made black bean brownies at 9AM haha. They were AMAZE!

Here is the recipe:

  • 1 can black beans
  • 1/2 cup oatmeal (I use TJ’s Gluten Free)
  • 1/4 cup honey
  • 1/4 cup Stevia
  • 3 tbsp unsweetened cocoa
  • 1 tspn baking powder
  • 2 whole eggs
  • 1 scoop Chocolate Shakeology (or whatever protein powder)
  • 4 tbsp chocolate chips (3 mixed in batter; 1 sprinkled on top)

Mix all together in a blender well. Bake at 350 for about 20 minutes. This makes about 16 muffins; they were around 100 calories a piece.

See ya’ll healthy eating can be delicious & simple! Don’t let your sweet tooth make you go running for all those processed, super sugary treats. It’s a lifestyle change, not a diet.

For more tasty-licious recipes you can grab my e-book here. It actually has some normal lunch & dinner recipes thanks to my girl Sarah who I teamed up with icon smile Black Bean Brownies

Please RT or share with anyone this may help or inspire!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

New Years Resolutions

new years resolutions New Years Resolutions

Happy Monday! I hope everyone enjoyed an amazing holiday week enjoying Christmas with their families. I had a wonderful time visiting mine for an entire week, it was lovely.

I got back late last night & looked at the calendar today & realized tomorrow is already New Year’s Eve! Time has flown this year!! I wrote my goals out for 2014 a few weeks ago, but I wanted to talk about New Years Resolutions today. So many of us make New Years Resolutions & then end up giving up on them by March. I want to help make 2014 YOUR year & help you achieve everything you’ve ever dreamed of!

The 10 most popular New Years Resolutions are:

  1. Lose Weight
  2. Volunteer to Help Others
  3. Quit Smoking/Drink Less Alcohol
  4. Get a Better Education
  5. Get a Better Job
  6. Save Money/Manage Debt
  7. Get Fit
  8. Eat Healthy Food
  9. Manage Stress
  10. Take a Trip

I am so blessed to say that these are all things that I have been able to do through God and becoming a coach last year! My ENTIRE life has transformed & changed. If any of these are your New Years Resolutions, let me encourage you for a minute.

Just a few years ago I was a selfish, dark depressed girl at 200 lbs who drank & smoked & partied, didn’t care about others or my future, & was not responsible with money or anything else. Fast forward to today and I have now lost 60 lbs, help others for a living & LOVE it so much I would do it for free, have the BEST job I’ve ever had making the most money I’ve ever made, am paying off my debt, getting fit, living healthy, stress free, & EARNING free trips! Praise God!!

new years New Years Resolutions

I always knew I wanted to change (for half my life), but I didn’t know how. Then one day I woke up & realized that it’s never too late! And YOU deserve to live a life of happiness & a chance to start over. I would love to help you with your New Years Resolutions. Maybe becoming a coach is something you’re ready to do or maybe you’re ready to take a step to becoming a healthier version of you. Either way, contact me & I would LOVE to help you make 2014 YOUR best year yet!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

5 Tips to Stay Healthy During Christmas

christmas 5 Tips to Stay Healthy During Christmas

 

I cannot believe it’s Christmas week!! Where has 2013 gone?! I am headed out of town in a little bit to go visit my parents for the holiday. I hope you get to spend the holiday with your loved ones as well celebrating the real reason for this season – JESUS! Today I wanted to just quickly give you a 5 tips to stay healthy during Christmas while still enjoying yourself.

1. Exercise - Don’t forget to get in some movement, even if it’s just a 30 minute walk. Staying active will help you feel better.

2. Relaxation - Don’t allow yourself to get stressed over the business of the season. Remember to take time to rest & take care of yourself.

3. Nutrition -  Try to make healthy choices by getting plenty of whole grains, fruits, & veggies. And when you enjoy your treats, do it in moderation. One cheat day a week is okay though icon smile 5 Tips to Stay Healthy During Christmas

4. Water - Make sure you are staying hydrated. If you are drinking alcohol, be sure to up your water intake a bit so you don’t get that horrid holiday hangover.

5. Sleep - Make sure you are getting enough. 7-8 hours a night is key so that you feel at your best.

And most importantly remember this…

jesus 5 Tips to Stay Healthy During Christmas

Merry Christmas to you & your family!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

What Causes Cellulite?

What Causes Cellulite What Causes Cellulite?

Today I figured that I would share a blog post on something that I have been struggling with again recently. My cellulite had gotten much better, but for some reason lately it has reappeared. So I figured I would do something that would help all of us because 90% of women struggle with cellulite. So what causes cellulite?

  • Genetics, hormones, circulation, inflammation, fat, stress, poor diet, high alcohol consumption, & lack of exercise are what can cause cellulite

But good news! There are ways to help improve your cellulite that you can easily start doing. You will not have to buy any crazy creams, lotions, get surgery, or those weird body wraps. Here are a few tips that will help you get rid of cellulite:

  • Exercises that work your lower body (see below)
  • Drink more water
  • Certain foods – blueberries, tomatoes, watermelon, eggs, oily fish, flaxseed oil, spinach, brazil nuts, pineapple

how to get rid of cellulite What Causes Cellulite?

I’m glad that I researched what causes cellulite so that I can help get rid of mine & help ya’ll, too! We can do it together!

Maybe I will go back to doing Brazil Butt Lift - I would love for ya’ll to join me! Here were my results from when I did it earlier this year.

Brazil Butt Lift What Causes Cellulite?

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3