Intro to Clean Eating

This is the beginning of the recipes section of my website! A new tab will be made on the homepage to display some of my personal favorite clean eating recipes.

Part of “Holistic Living” is living to the best of your ability physically, as well as mentally. When you eat clean – riding of processed foods and common allergens, you will notice an increase in your energy levels and a boost of overall well-being. This does not mean the occasionally pizza or ice cream will damage you, I want to make that clear! But living that 80-20 lifestyle, will allow you to focus primarily on your health without totally riding your cravings.

Remember – it takes 21 days to make something a habit. Don’t give up!!

Here are some tips to eating clean and increasing health:

  1. Load up on veggies – Most of us lack fruits and veggies in our diet and do not get enough on a daily basis. Try to increase your intake by adding a little more to each meal. Half your dinner at night should be veggies. If you are still struggling, check out a supplement to help add the minerals/vitamins. Greens Balance is my go-to choice.
  2. Try to limit your gluten intake for thirty days. See if it makes a difference in your digestion. Some have sensitives with gluten and don’t even know it. If you are okay with gluten, switch to whole grain breads.
  3. Eat more lean meat – such as turkey, fish, chicken, and grass-fed beef.
  4. Limit processed foods. Processed foods often have a lot of sugar or sodium and are high in calories and lack nutrients.
  5. Add more protein in your diet. I personally find it hard to eat enough protein during the day, which is why I makes shakes in the morning with protein powder and a protein boost.
  6. Limit dairy and soy intake. Dairy is another common allergen that causes problems without us knowing it. It is highly inflammatory, it’s acid-forming, and its full of hormones.
  7. Stay mindful of added sugar and added salt. These are called micronutrients, and we often neglect to look at them. We think carbs, fats, calories, and protein – but sugar intake and sodium intake are important as well. Try to keep it at a consistent level, where they are not spiking.
  8. Consider supplements for certain vitamins/minerals you are low on. I have heard so many people say no before really considering the benefit it has for your body. If you are one who doesn’t like to eat a lot or is against veggies, adding a nutritionally-dense supplement is not a bad thing. In fact, it allows you to meet your goal without feeling miserable about it. Like I said, I would never personally meet my protein goal without a protein supplement.

If you are interested in a 30 day clean eating challenge with daily education and coaching, feel free to send me an email.

In the meantime, look for a recipes section to come!


#cleaneating #healthy #health #veggies #vegan #cleaneatingchallenge #fit #fitness #motivation #fitspiration #motivation

What is Holding You Back?

“A lot of the time, what holds us back and keeps us trapped is the thought that we aren’t the sort of person who can succeed.”

Katherine Hurst

As our souls enter into this world, each individual is born with a pre-designed purpose. As we grow and learn from experiences, we begin to recognize what our soul aligns with.

Often times, there are barriers. These barriers could be exterior – such as financial or situational – or these barriers could be created by our own mind, in which we stop ourselves due to self-doubt or fear of judgment.

Whether it be external factors or internal, it is vital to recognize what is holding you back. Force yourself to slow down and STOP – stop and reflect, “Am I reaching my fullest potential?”

The mind is a very powerful thing. Sometimes we become immune to the negative comments we say to ourselves, not realizing the damage it will cause.

I am the QUEEN of negative self-talk, and am just now learning how to break it. Since I was little, I always had the idea in my head that I was never enough. This was not something that was ever said to me, but more or less something I inflicted on myself. The idea of perfection was the overlying dark cloud that would follow me from childhood to adulthood. I had talents, but I could never rise to that top level where I wanted to be. As a result, I would tell myself “You are not good enough.”

Here’s the problem – I quit a lot of things because I felt “I was not good enough” and – the truth is – if I had given myself more time, I probably would have succeeded in one of the many things I quit.

So now I ask you – what is holding you back? What is it that you really desire and what is stopping you from getting there?


#fear #doubt #shame #keepgoing #mentalhealth #inspiration #dreams #life #time #innovation #motivation #motivationalquotes #anxiety

Loneliness

“Loneliness is designed to help you discover who you are and stop looking outside yourself for worth.”

Do you ever have one of those days were you just feel misunderstood? Like no matter what you do, you cannot get your point across?

Well, what happens when this feeling occurs on a daily basis, leaving you feeling alone and discouraged?

Feeling alone can take up a lot of energy, especially as we tell ourselves how alone we are. But there is a difference between feeling alone and being alone.

Loneliness often does not come from actually being alone, but rather from feeling misunderstood or like you do not belong. So, the first step is to acknowledge that. Are you really alone or do you feel alone? If you are feeling alone, try to pinpoint why. Are you having trouble getting your point across? Do you feel like no one understands you? Once you have a clearer idea of what you are struggling with, you can begin to put together an action plan to heal.

First off, it’s important to note, that feeling lonely is much more common then you would think. Tons of people are trying to find their way whether they state it or not. And there are definitely times when many of us feel like something is wrong with us and that we do not fit into the world around us.

Once you figure out what is causing you to feel alone, I challenge you to see the power that you hold: “Loneliness is designed to help you discover who you are and stop looking outside yourself for worth.” Reread that one more time. “Loneliness is designed to help you discover who you are and stop looking outside yourself for worth.” If you can wrap your brain around this concept, that means our dreadful feeling of loneliness is actually quite powerful. So –

Step #1. Stop looking for another person’s approval – whether it be a spouse, a parent, a sibling, a friend, etc.

Step #2. Start appreciating yourself for everything you are. You would never tell a friend how terrible he/she is, so don’t tell yourself that either.

Step #3. Start filling your day with things that you love to do. What brings you the most joy? What brings out your inner light?

And lastly,

Step #4. Give yourself a break. We can often be our worst enemies. It is now time to be your best friend. You have so much to offer this world. Keep fighting through the negative thoughts; you are meant to shine.


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Healthy Habits to Improve Your Life

It takes 21 days to create a habit, and 90 days to create a lifestyle.

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You know you are unhappy. Now what?

First off, you are not alone. I have been there. There is nothing wrong with feeling hopeless. It is a human emotion that is much more common than others let on. The key is not to stay there. It can be crippling to continue to think nothing will change and that you are “stuck”. The longer you are there, the longer it will take you to get out of it.

My suggestion? Start with little changes and stick with them no matter how impossible it might feel some days. You may not think these habits are not making a difference but keep this fact in your head – it takes 21 days to create a habit, and 90 days to create a lifestyle. It takes time. You have to retrain your brain to see the positive.

I have listed 20 healthy habits below that seem subtle and perhaps pointless, but can make a huge difference over time. I challenge you to begin mastering a few of these habits and see how your life transforms.

  1. Practice gratitude. Perhaps start a gratitude journal and add to it before you go to bed?
  2. Value your alone time. Use this time to recharge. Meditate.
  3. Make time for your loved ones. Let them be your support in times of need.
  4. Prioritize self-care.
  5. Learn from your failures and do not be afraid of failing.
  6. Write out your goals, post it somewhere visible to you, and make little steps toward them daily.
  7. Read self-help books or daily devotions.
  8. Drink more water. Ideally you should be drinking half your body weight.
  9. Be active for at least 30 minutes a day.
  10. Communicate. You need something? Ask!
  11. Declutter the space around you. Believe it or not, an organized room can actually do a lot for one’s psyche because it is something you can control in a healthy way.
  12. Get enough sleep (7-9 hours ideally). You will be amazed how much better you feel when your body is rested. Remember, this is your body’s healing time.
  13. Journal – get those feelings out.
  14. Eat real food. When you get the right food in your body, you will be amazed how much better you feel.
  15. Make it a routine to take a break from social media. The “perfect” life portrayed on social media is so far from the truth. It can be damaging to think you have to achieve such an unrealistic goal.
  16. Learn to forgive.
  17. Practice daily affirmations.
  18. Belly laugh often! It is shown to enhance a person’s mood.
  19. Be in direct sunlight as often as possible. Lack of Vitamin D alone can make you depressed. Enjoy time outdoors when the weather permits.
  20. Practice non-judgement listening

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