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In Pursuit of Nutrition Balance: Why am I eating AGAIN? || In the Pursuit of Balance

With the COVID-19 outbreak, I’ve been out of work. Currently it’s been twelve days since I’ve been to work for a normal day and already I find myself eating more than normal. I’m sitting on the couch and constantly finding myself wondering what I can eat next…. Sound familiar to anyone else? Please tell me I’m not alone on this! I’m usually on the go and busy with work so now that I am at home looking for things to occupy my time with, I feel hungry all the time. Is it because my body needs more food? Hell no! I’m moving less than I normally do, so in theory I should be eating a little less as well. So that’s not it.

Sometimes we feel hunger when what we actually are is thirsty. That is a common culprit of mine… I’m not drinking as much water as I normally do while I am at work. I usually drink a gallon of water throughout the day and therefore I’m peeing every 30 min to an hour. But I don’t mind getting paid to go pee every hour. But when I’m at home, I just think less about drinking water I guess. So that could be a good reason why I feel the need to eat ALL the fricken time.

Another reason I feel like eating all the time is due, in part, to boredom. I tend to be a bored eater. It’s been almost two weeks and I’m having trouble filling the time with things I want to do. My closet is clean and organized. My laundry is done (for now). I can’t really think of any big cleaning projects that needs to be done around the house, which is usually what I fill my days off with. But now? All of it’s done. Sooooo, what’s in fridge?

Not only am I a bored eater, but I’m an emotional eater as well. When I was young, emotional eating was a coping mechanism that was easy to fall into. My mother always made sure our family was fed and that we had extra. She still is that way and that’s always a perk when I visit her—she always sends me home with food. And she’s a way better cook than I am, so it’s a treat. But that made it so I always had access to as much food as I wanted. Scientists have done studies and found that eating food releases serotonin and oxytocin. Serotonin is a hormone that your brain needs to feel good—depressed brains are deficit with those hormones, making it difficult/impossible to feel a sense of well-being without something helping your brain maintain proper levels of this hormone. Oxytocin is a hormone that your brain interprets as feeling loved. Physical touch releases oxytocin, which is perhaps why this social distancing is taking a heavy mental toll on everyone. Humans needs physical touch—from birth all the way to death—to function normally and properly. There are other things that help with oxytocin production, but eating food is one of them. In the absence of other forms of oxytocin production, a failsafe way is and will always be food. So, in times of great stress and isolation, craving food can be our bodies’ way of providing necessary hormones to keep our brains feel well and balanced.

Obviously there is a point where using food for these reasons is absolutely counterproductive. Low quality food and especially high amounts of sugar can be counterproductive in the long run for proper hormone balance. There is a time where eating too much, even if it’s relatively healthy choices, can make us feel worse in our bodies as well as our feelings towards our situation.

So what’s the solution? What do we do when we’re trapped in our homes with limited things to do and all we can think about is food? I will never pretend to have all the answers. All I can do is help shed light on what I have seen or experienced that helps.

Being aware of what is going on in your mind is the first step. Awareness is key when you want to address anything, whether it’s a bad habit, a bad mode of thinking, or a bad movement pattern with an exercise, awareness is always the first step to moving to a place where you are able to correct things if necessary. So if you find yourself in the same place as I do right now, when you feel your body start to crave food you’re not sure you actually need, stop and think about why you want it? Sometimes you’ll look a the clock and realize that it is, indeed, time for you to eat something for your body! If so, making a good choice will be a good investment in how you feel later. If it’s not time to eat, maybe take stock of what you’re craving? Are you craving comfort food? Is your body telling you that you need serotonin or oxytocin? Of course, I’m going to recommend some exercise if you need serotonin. Getting up and going for a walk or trying a home workout can really help give your brain some good serotonin these days. If you’ve already had your fill of moving today, grab some snuggles from the nearest person or fur baby! Dogs and children, and loved ones are especially good for snuggles, but if they aren’t nearby, a hot shower can also help. Or maybe none of those things will help and a hot chocolate chip cookie will be the only thing that will! Being aware and honest with yourself about how you are actually doing is important. I would just encourage you to make a habit of performing self-maintenance checks. If we feel off or if we find we’re doing things out of character, it’s important to figure out why. And right now with all the social and financial stress we are under with the covid-19 outbreak, it’s more important than ever to stay healthy mentally as well as physically to continue to thrive in this turbulence.


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In Pursuit of Yourself || In Pursuit of Balance

“I am, somehow, less interested in the weight and convolutions of Einstein’s brain than in the near certainty that people of equal talent have lived and died in cotton fields and sweatshops.” -Steven Jay Gould

In Pursuit of Nutrition Balance: Why am I eating AGAIN? || In the Pursuit of Balance

I’m sitting on the couch and constantly finding myself wondering what I can eat next…. Sound familiar to anyone else? Please tell me I’m not alone on this! I’m usually on the go and busy with work so now that I am at home looking for things to occupy my time with, I feel hungry all the time. Is it because my body needs more food? Hell no!


In Pursuit of Health: Balancing Your Mindset Towards Food

This is your gentle reminder that there is no moral value attached to food! There is no food that is morally bad or morally good. There is just food that can help you and food that will hinder you from your goals that you have chosen for your health and for your life.  You didn’t eat “bad” on the weekend. You simply consumed things that were counterproductive to your goals. And because there is no moral value to food, you certainly should never “punish” your body for what you ate. You simply need to get back on track and make the decision to pursue what you want in your life. Working out or eating healthy foods should never be a punishment for what you ate or how you feel about how you look. Exercise and movement should always be a celebration for what your body is capable of. Choosing to eat healthy food will simply be the most effective fuel for your body expanding it’s capabilities.

Usually when I hear people saying they “ate bad”, they’re usually referring to the weekends, and they use Monday as a fresh start to getting on track with their goals. Weekends can be a tough time to stay on track with your goals. It is for me as well! Usually people’s schedules are completely different on weekends versus weekdays, which can make it difficult to eat or move the way you want to or should. Planning ahead can help–meal prepping healthy meals to have ready and available can help create healthy convenience for busy schedules. But sometimes there is only so much you can plan for when it comes to weekends or special events. I have always believed that fitness exists to enhance people’s lives, not to control them. On everyone’s journey, there will be occasions where there will be overindulgence or counterproductive foods. We all have one life and it is meant to be lived to the fullest. So worrying about an occasional “cheat day” on your fitness journey can sometimes be more counterproductive to living your full life. Having said that, I do also believe we need to be honest with ourselves in our pursuit of our goals. Whether those goals are fitness related, mental health, career related, or with our relationships, we need to take an honest account of our efforts towards our goals and our consistency with that effort. Everything worth having requires work. All of our goals in life will take consistency and effort. But being honest with ourselves doesn’t need to result in feeling guilt if our efforts are less than perfect or just straight up bad. Feeling guilt or shame is fruitless and will get you nowhere and will benefit no one.  So go ahead and do a self check. What are your goals exactly? What specific steps are you taking today that will take you closer to that goal? If you don’t know the steps required, educating yourself on those first steps is your first step!

Ok, back to the morality of food and health…. Just like healthy food versus unhealthy food, people are not inherently better than others for being healthy either. That’s right. People who eat healthy all the time or work out all the time are not inherently more moral or valuable or better than people who don’t. Low body fat does not grant anyone moral superiority. Their physical strength does not add value to their soul. That mindset can be very profitable to certain people in power and companies trying to capitalize on everyone’s internal desire to be seen as being valuable. But this is toxic thinking. Not only is it mentally toxic to approach life and other people this way, it just isn’t true! As a society we need to move away from assigning value to people based on how they look. At the end of the day, your body isn’t actually you; it’s simply the physical house for your soul anyway.

At the end of the day, guilt and shame should never be attached to what foods you consume or did not consume. Knowledge about how what you are consuming can help you or harm you is important. Understanding and being honest with yourself about your decisions for yourself is important. Self assessment regarding your actual efforts you put towards your goals is important. Guilt and shame will get you nowhere. Knowledge and self honesty can help direct your decisions to align more with where you want to be in your life. So instead of wasting your energy feeling guilty about “eating bad” use that energy instead to do better! Turn your negative feelings into positive action with a positive mindset! 


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Meal Prep for the Lazy Cook: Balancing a Busy Life and Nutrition

OK, so the truth is, is that I’m not lazy. I’m just tired from a busy life. Trying to balance a full time job where I’m on my feet the majority of my day followed by kids, homework, working out, etc… My body has just had it by the end of the day and I don’t want to expend more energy on cooking. I want to sit down. I want to recharge because I know that before I blink, I’m going to wake up and do it all again. Sound familiar?

Healthy eating doesn’t have to be hard, if you’re interested in more information about healthy, clean eating, check out my post, Stop Dieting, where I talk about the all the basics. 

So how do I find the balance between recharging and making the time to cook healthy meals? To be honest, sometimes I don’t! I do my best, but sometimes life has a way of kicking my ass and I find myself serving mac n cheese for dinner…again. But I still have to try, right?  The best way I have found is to try to set myself up for success. When things go according to plan, I meal prep only on select days, and on those days I try to cook enough to last until the next day I know I’ll have the energy to cook again. I pick easy things that I can set to cook, then go sit on my keister until it’s done. Crock-Pot recipes are golden! Big batches of soups (bone broth soups are soo good for you)  are great too, especially in colder weather. My personal go-to’s are typically chicken (baked or sauteed with a little coconut oil) cooked with a few bell peppers and rice. I have red meat once or twice during the week to give my body a little extra fats and a different source of protein, but I usually stick with eggs, chicken/turkey, and an occasional protein shake for most of my day to day protein. If you subscribe to my blog, you’ll receive a free guide to clean eating!

I know that with my personal schedule, I’ll have the time and energy to meal prep on Sunday and Wednesday evenings, so that’s when I cook my meals for the week. Any other day of the week, I’m too rushed to get to work or busy with family stuff to cook healthy meals for when I’m at work. I know many people who choose to cook everything for the week on Sunday. Taking on the whole week in one go ended up being to overwhelming for me, so I adapted and did something different. It may take a while to work out what days and times work best for you, so I would advise trying to find the most realistic days you will be able to stick to. 

Meal prepping doesn’t just set you up for success with pursuing health, it helps out financially as well. Instead of paying $5-10 once or twice a day eating out, I can eat 4 times a day for about $10 total. So if finances are something you are pursuing as well, meal prepping just makes sense. It takes a little more effort and energy and trial and error, but in the long run, it pays off big time. 

Meal prepping is key on those busy days when fast food would otherwise be tempting. If you have a full meal waiting for you at home or in the fridge at work, it makes it significantly easier to stick to pursuing your nutritional goals. So if you can, take the time to cook while you have energy so you can recharge later, and not have to worry about sticking to your plan!



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Stop Dieting! Have a Health Approach to Eating Habits!

There are fad diets and different eating plans and advice on nutrition everywhere you look. Especially at the beginning of the year, there are individuals and businesses trying to capitalize on people’s resolutions to get healthier. Throughout the year, they prey on people’s insecurities to convince them that buying into a diet will provide the magic cure for their body image issues. Does it work? Does any of it work? Statically, no. Obesity is at an all time high in America. An estimated 40% of American adults are battling obesity these days and it looks like those numbers are on the rise. Although I could write whole articles of the causes of obesity/ being overweight and the populations that are more at risk and why, today I’m going to write about simplifying nutrition. 

Along with a sedentary lifestyle, an over busy work schedule, and the incredible convenience of unhealthy food choices, mis-information about nutrition contributes in a big way to people being unable to stick to habits of healthy eating. So what’s the secret? Honestly, the best nutrition plan is one that you can stick to–even if it’s imperfect. It’s true! Turning your life upside down and changing everything in pursuit of a healthier body is usually unsustainable for the long-term. The most balanced solution is finding one change you can implement at a time. Take one meal in your day and change it to something healthier that you can reasonably stick to. Be consistent with that change Remember! It takes 21 days to create a habit. After you created your new habit, it’s time to take the next step! One baby step at a time can lead to huge progress over time.

Consistency will always outweigh intensity when it comes to a healthy body and a healthy mind. That goes for everything, not just nutrition. Whether it’s your eating habits, exercise, or meditation, being consistent with the steps you take will take you further than burning out with high intensity. If you’re looking for more information on exercise, check out the fitness section of my site or enroll in my online training!

An important thing to always keep in mind is how crucial it is to get “back on the wagon” when you fall off. And we all fall off sometimes. I, personally, try to eat well, eight out of ten times. And that’s good for me! Some weeks it’s more like five or six out of ten. I’m never 100% on point with my nutrition and I have no intention to ever be perfect with my it. I’m not a bodybuilder trying to get on stage . I’m not a professional athlete. I’m not a public figure with a team of people helping me live my life. I’m just a woman who has a full time job helping people. I’m a mother. I’m a wife. I’m a friend. I struggle with depression. I struggle with social anxiety. I don’t have the time or capacity to be perfect with my nutrition or my workouts and I never will. And I’m willing to bet that nine out of ten people are just like me. Which means falling off is part of the journey, right? Just like getting back on track–it’s all part of the process. 

So expect to fall off! Expect motivation to come and go like waves at a beach. Expect real life to kick your ass sometimes. It’s okay. It’s not a failure. It’s just part of the journey that we’re all on. Just don’t give up. When you can, get back on track. One step at a time. Getting back on track might look different every time, and that’s okay too! The important thing is that you show up to your own life and you try.

That being said, eating healthy does not have to be complicated. Granted, eating healthy can be repetitive, especially if you’re on a budget like I am. But, if it doesn’t work for you or your life, you don’t have to make it complicated with carbohydrate cycling, or the keto diet, or intermittent fasting, and all that stuff. All of which are viable eating approaches if they work for you! But if we’re talking about just the basics, clean eating is actually pretty simple. Your body needs protein regularly throughout the day. This is really important if you’re working towards more muscle tone and you’re lifting weights.

Clean eating doesn’t have to complicated, it just has to be consistent.

It’s good if you eat veggies every time you eat as well. I, personally, get too full/bloated if I eat veggies every time I eat, but veggies are great if you feel like you’re used to eating bigger portions and need to feel more full. For most people, it will be carbs that will make or break their ability to lean out or not. Most people need one serving of carbohydrates before they work out and one serving after they workout. Carbs are your fuel! If you’re going to be using fuel, you”ll need some! If not, you don’t really need any. Most of us don’t burn a whole lot of energy with our day to day life, so more often than not, you just need good protein and some veggies. If it’s a rest day, one serving of carbs first thing in the morning is all you really need. I you want your very own Clean Eating Guide, subscribe to my blog and I’ll send you one for free!

This cheat sheet breaks down a simple list of options and serving sizes of lean proteins, high quality veggies, and good choices for carbohydrates. Now keep in mind that every person is different. Everyone is a different size, has different genetics, different body chemistry, and different schedules. So my guide is really just meant to be used as a tool to help you set up a plan that works for you. If you feel run down and out of energy, you may need to tweak how much protein or carbs you take in, so tweak away!! 

You’ll notice, though, that most everything on the lists are whole, raw foods. That’s not by accident! If health is a pursuit of yours, trying to incorporate real foods (not just food products) is crucial to improving your health. Our bodies were not designed to process or use the preservatives and chemicals found in ready-made food products. Even if you didn’t change portions or timing of your meals, if you just changed from processed foods to real foods, your body will function more properly and you will feel better. Simply because your body won’t be slowed down by the artificial chemicals and preservatives!

The great news about my food guide is that it’s not a diet! That’s right! You’ll never have to diet again. It’s just clean eating knowledge that you follow as much as you choose. Like I mentioned earlier, a good goal for me is eating clean 8 out of 10 times. If I wanted to lean out (or make up for a week when I followed it five out of ten times) I would follow it more often. I’ve had so many clients that had great results with this approach to eating because it works! 

Nutrition doesn’t have to be complicated for it to work, and definitely doesn’t have to be expensive. Good nutrition just needs to be consistent for it to work. Choosing small steps that you can realistically make into a habit will help you out more in the long run than a short lived diet plan. Just keep taking the right steps for you!



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In Pursuit of Potential: Finding and Growing your Strengths || In Pursuit of Balance

There are countless strengths and weaknesses in a person’s makeup. Personality traits, intellectual strengths, creativity, work ethic, drive, and coping mechanisms all significantly shape a person’s overall strengths and weaknesses. But it would be a disservice to you to compare your strengths and weaknesses with others and to expect you to reach the same goal the same way.

Balancing Time: Better than Nothing

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