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!!

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! : )

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

End Food Cravings & Addictions FOR GOOD!

I am SO HAPPY that you are here to join the

Made to Crave Support Group on August 18!

end cravings1 End Food Cravings & Addictions FOR GOOD!

Just head over here to fill out an application!

I will be in touch with you soon so we can chat more specifically

about your goals so that I can help you pick the

program perfect for YOU & your goals! <3

I look forward to working with you & partnering

with you to do this together! <3 

- Jess

21 Day Fix: Real Results

ashlee 21 Day Fix: Real Results

I am SO pumped to share an amazing Transformation Thursday with ya’ll of my great friend Ashlee! She just completed the 21 Day Fix & had AMAZING results!

Here’s a little about what Ashlee told me regarding her 21 Day Fix journey:

“I was tired of waking up every morning, putting on outfits, and not liking what I saw and knew I had to do something.  I researched the 21 Day Fix program like crazy before purchasing the challenge pack.  I stalked my coach for weeks trying to decide if this is what I wanted to do.  I finally made the decision and purchased!  It has been the best purchase of 2014 for me.  In the beginning I thought I wouldn’t have time to workout and couldn’t even begin to eat healthy.  Boy was I wrong!  I was so fired up when I received the program, I set my alarm every morning at 5:40am, hopped out of bed, and pushed play with my eyes closed.  By the end of the workout, I felt like a million bucks.  Okay, a little sore after day 3, but nothing I couldn’t handle! ;) Eating more healthy has been so good for me.  I’ve had less stomach aches, more regularity, and a better skin complexion.  Not to mention, this program helped me lose 4.8lbs and 8.5 inches!  I loved it so much I started working on Round 2 the day after the end of Round 1!”

This is why I do what I do, hearing these amazing testimonies that are changing people’s lives! I am so proud to be a part of this & it just makes my heart smile seeing her success & new found confidence.

If you’d like to join my next group & have the same results, fill out an application here & I will be in contact with you ASAP! <3

Getting Back on Track

get back on track Getting Back on Track

 

Did your holiday weekend look a little like this? If it did, don’t fret! We all get off track sometimes! I had a few treats myself yesterday, but I am not going to beat myself up for it!! You are better than that, so DO NOT let defeat win, K!?

The most important thing to do for getting back on track with your fitness goals is to just accept it & move on. Today is a new day, a new chance, you can start over. I wanted to give you a few quick tips to help you towards getting back on track right away.

  1. Drink lots of water
  2. Eat lots of veggies & fruit
  3. Get moving & burn some calories!
  4. Get more steps in today by taking the stairs
  5. Grab an accountability partner to help you stay on track

Getting back on track is possible & you don’t have to feel bad! I promise if you do all of this, you will feel better by the end of the day!

I am also looking forward to getting that junk out of my system & feeling renewed, lighter & leaner, & full of energy! I am hosting a special group that will also be a detox where you DON’T STARVE! You get to eat lots of real food! I did the 3 Day Refresh after Vegas & lost 5 lbs just in 3 days.

 

Here were my results & a little more information on my AMAZING experience with it!

3 day refresh side Getting Back on Track

 

I know you’re all super super busy & it’d be helpful if this saved you money & time. I thought it would be perfect for you to do both! If you want to learn more about it, head over here & then just shoot me an email to join us!