How to STOP binge eating

Binge eating is something that more people struggle with than we think! I have personally struggled for years and have become more vocal about it lately because I truly don’t want ANYONE to feel alone in this struggle. It is something that can be hard to overcome, and the journey is up and down, but here are some steps I took to stop binge eating. They are steps I work on with my clients as well as helping them find their sweet spot of living a nourished life and enjoying food freedom all at once!

1. I started EATING MORE. Yep. I started eating MORE food. I ate more nourishing, real, whole foods and felt energized and satisfied daily. A big trigger for binge eating is hunger and deprivation. So I stopped letting myself go hungry or depriving myself of food. I ensured that each and every meal and snack had staying power and filled up my body.

2. I stopped feeling guilty. Another big trigger for binge eating, even more than hunger, is GUILT. If I did have a cookie or two, I refused to feel guilty and I moved on. If I let guilt set in, that would inevitably get me to feel like a failure. I’d convince myself that I already messed up so why not keep eating more? Stopping the guilt it its tracks stopped the possible binge. And that was the most freeing thing of all!

3. I stopped the excuses. I stopped telling myself that I deserved to binge on pizza because of a rough day. Because guess what? I don’t deserve large amounts of junk entering my body. I don’t deserve the food coma and nausea. I don’t deserve feeling sluggish when my babies want to play. I deserve energy, joy, and presence with those around me. I stopped excusing my behavior because of emotions or a bad day. I started giving myself what I TRULY deserved: health, joy, and energy for life. 

These steps take work and practice. They take TIME and grace. They take a lot of hit or miss food experiences that will ultimately get you to your place of living nourished and free. Nourished and Free is a method that teaches you how to truly nourish your body with real, whole foods, and also treat yourself and live in food freedom. It teaches you how to say YES and how to say NO to certain foods. And ultimately, it gives you the confidence to live as the healthy version of yourself that you are craving.

And bonus? As a mom to two girls, I want to teach them that their bodies are incredible. I want to teach them how to honor themselves and honor God through how they care for themselves. And I want them to trust themselves and have the confidence I desperately lacked when in the depths of binge eating. Being a mom is tough, but their little eyes are watching, and I want to be a present mommy instead of one who numbs out her stress with food.

These simple steps transformed my mind, body, and life, and I hope they do the same for you! Comment below if you are going to implement any of these steps and any other questions you may have! I love hearing from you all! And if you want to take your health a step further and work with me 1:1 to reach your goals for your health and mindset, fill out this application and I will get back to you to see if my mentorship is a good fit for us!

Coffee Chat Fridays

So often, I wish we could all sit and grab a cup of coffee together. I’d love to know more about your life, and thank you genuinely for reading my blog! I thought I’d start a new blog series and pretend we were sitting across the table at a coffee shop together every Friday. How FUN would that be??

So, if we were having coffee together this morning…

I’d probably tell you how hard this week of motherhood has been. That Emma has said NO to basically everything. How yelling is her new default volume. And how I am so very tired. But also how much I miss her when she’s at school, how sweet her hugs are, and how my heart bursts every time I just look at her! Motherhood is confusing, y’all.

I’d tell you proud I am of myself for being gluten free since June 1st. I know this food is hard on my system and I have a diagnosed sensitivity, but it’s still been hard for me. But this month I committed to only cutting out foods that I KNOW make me feel worse, and gluten is one of them. I have felt so much better and have found amazing alternatives to satisfy my cravings, like these paleo everything bagels from Danielle Walker’s cookbook “Eat What You Love!”

I’d confess to you that I started a book for fun this month and I’ve barely had time to read it. Scratch that, I haven’t MADE the time to read it. I vow to make more time for fun reading in July, because my soul needs that!

I’d also probably tell you how EXCITED I am about my new membership community that is kicking off Monday, specifically designed for the woman who wants freedom in her health journey but wants to also learn how to nourish herself body, mind, and soul. I can’t wait to start working with these ladies! (The deadline to sign up is tonight so if you want more info and want to join, click here!)

Lastly, I’d tell you how much meditating on this verse has helped me and my mindset this week. God is always wanting to renew us from the inside out. Our mindset and the things we think about are so HUGE when it comes to our overall well-being. He calls us to be transformed and not follow the world’s patterns, but to change the way we THINK. I’ve been working on this by changing the way I worry, stress, and over-think things. How would you change the way you think?

Thanks for having a virtual cup of coffee with me this morning! Now time to get those babies up and make a real cup of coffee for this mama. I hope you all have a wonderful Friday!

Baby #2 is on her way!

Yep, we are expecting our second baby girl and couldn't be more thrilled! Lord willing, we will be welcoming the 4th member of our family at the end of February 2019. We are so excited and blessed and happy Emma will have a little sister!

I blogged through my last pregnancy with Emma, and I want to TRY to do the same with this one. But let me tell you, being pregnant with a toddler is no joke. For all you first time pregnant ladies out there, ENJOY ALL THE REST. Because right now, I feel like I am forgetting that I'm pregnant because I am so busy running around a 16 month old, working full time, and taking care of all the things. It's okay though, God provides His strength and that's the only way I could get through!

I'm 15 weeks now, and finally starting to feel better and shedding that first trimester getting-hit-by-a-car feeling. I thought I'd do a little recap about how this pregnancy has been so far...hope y'all enjoy!

How far along are you?

15 weeks and 2 days.

Gender:

GIRL!!

How big is the baby?

She is an avocado this week....so cute!

Total weight gain:

I am still below my pre-pregnancy weight since I lost some in the first trimester. I will say that I am definitely hungrier with this baby compared to my pregnancy with Emma, so I am sure I will be gaining weight in no time!

How am I feeling?

Pretty exhausted...the nausea really knocked me off my feet in the first trimester, but I have finally been feeling better the past couple weeks! A bit more energy and being able to enjoy the nourishing foods I love!

Maternity clothes?

Oh yes! I feel like I started showing the minute I found out I was pregnant this time around! It's like my body knew to just pop out!

Favorite workouts:

I do at-home Beachbody workouts because they have gotten me the best results and I've never been as consistent as I am when do their programs! Right now I am doing Liift 4, a 4 day/week program, plus adding their maternity workouts and MMA style kickboxing workouts!

Stretch marks:

None and I hope it stays that way!

Cravings:

Gimme ALL the Greek salad! And can I just say, I am so grateful I've been craving salads because for a solid 2 months my diet consisted of ritz crackers, cheez its, and bread. Those are the only foods that seemed to settle my stomach. It's such a relief to be able to eat some nourishing veggies again!

Sleep:

Sleep has been AWFUL, but it was the same with Emma so I was expecting it!

What I miss:

Intense workouts, more than 1 cup of coffee/day, and having more energy to play with Emma. She is such a good independent player and loves her toys. She sings and talks to me all day long while I rest and sit on the floor with her. I just wish I could be more active with her, but for now I know this will do, and she still loves me! (Mom guilt is real, guys).

What I am looking forward to:

Having two little girls to play with and enjoy! I am an only child and prayed for a sister almost every day of my life, so I feel so blessed and happy that Emma will be able to enjoy that special bond.

That's all so far on this pregnancy! Thank you for all of your sweet words. We are praying for a smooth pregnancy and healthy baby, and are so excited for our new blessing!

Staying Happy & Healthy When #Momlife Tests You

This past week has been the TOUGHEST week to date of being a momma. I absolutely love being a mom and it is what I've always wanted to be. When I was a little girl, when someone would ask me what I wanted to be when I grew up, I would say, A MOM! DUH! I attribute that to having an amazing momma myself, plus being surrounded by loving aunts that were like second mothers to me. Being a mom has been the biggest blessing in the world.

But I think what often goes unmentioned is how tiring, frustrating, and hard it can be, especially for us new moms. I have never questioned my decisions as much as I do now. I always wonder "Am I doing what is best for Emma? Will this ruin her? How do I set her up for the best life EVER?" And of course the forever-repeated question:

“IS THAT NORMAL???”

But what God is continually teaching me is that Emma is His, and He has entrusted my husband and I to raise her and care for her, but ultimately, I cannot be anxious about every single decision I make regarding Emma. That's no way to live, and that is not the recipe for a happy and healthy momma.

Emma's sleep habits have been awful the past few months, and especially this past month when she started waking up 10+ times per night and not taking naps throughout the day. She was always tired with swollen little eyes and could not get to sleep as hard as she tried. So my husband and I finally decided to get her on a better routine during the day, put her down for her naps and night sleep at the same times, and give her more structure. The poor girl has been dragged around by us for months, to every event or day away, with NO regularity to her day. I know how well I function with structure, and of course babies need it even more!! But getting her on this new schedule and routine has been SO emotionally draining for me. Being a mom is hard, but sometimes, you have to do the tough things.

Do you know how many times I've contemplated binging this past week? SO many times. Do you know how many tears I've shed instead? SO MANY. But, I am proud to say, that I have chosen the foods that make me HAPPY. That I know serve me and make me a happy, healthy, and whole momma, and that don't make me fall apart. Because life is stressful enough without adding the stress of making unhealthy food choices into the mix!

Eating healthy this past week has made me an even better mom to Emma when times are tough and both of us are getting used to a new routine. Imagine if I had thrown my self-care out the window during this week? I would have been more stressed out, which in turn makes her more stressed out (ohhhhh that mommy-baby bond is strong!) and that would have made it even HARDER for us to implement the new principles we are following.

My desire in sharing this is for all you moms out there to know that taking care of yourself IS NOT SELFISH. Getting my workout in every morning is not selfish. Eating healthy foods and cooking at home while Emma watches Netflix for 20 minutes will NOT ruin her, will make me a happier and better fueled momma, and will give her MORE security in her day. And no matter what stress you and your family are going through, make sure you are taking care of YOU too.

So many moms come to me and say that they could never workout or eat healthy because of their kids. Ladies, it should be because of our kiddos that we DO THESE THINGS! You can do it, you deserve it, your kids deserve it, and your family deserves it.

So yes, while there are days where I may accidentally skip a meal or over-eat at another because of the stresses of day to day mom life, I am proud to say that I've stuck to my happy, whole eats amidst the stress and changes, which I would have used as an excuse in the past. And this has given me a calmer, and more positive outlook on this new stage of parenting and the learning and changes that go along with following a new routine.

To all those stressed out moms out there, take some time for you today, move your body to gain those endorphins, eat foods that nourish and fuel you, so that you can be that happy momma that you know you are. Oh and find some mom friends you can vent to...like me! We all need that ;)

Have a happy Thursday, everyone!

Goal Setting as a New Mommy!

If you know me, you know how much I LOVE setting goals, dreaming big, and then crushing what I set out to do. I'd say I'm a pretty ambitious person and love challenging myself. But this can also work against me, because I set pretty high standards for myself and sometimes, if I don't meet them, I get disappointed, which doesn't really get me anywhere!

The key to healthy goal setting is to know your intention behind your goal. If you know WHY you are setting these goals, they are easier to accomplish and you know deep down that they are a journey, not necessarily a destination. Especially when it comes to health and fitness goals. Our bodies and our health are both constantly changing. It's an ongoing adventure to pursue health and vitality, so keeping these things in mind while goal setting is SO vital to a healthy outlook and accomplishing our goals! 

As a new mommy, I've got some major health and fitness goals. As many of you know, I had to take things easy during my pregnancy and couldn't push myself as much as I wanted. Now that I am (hopefully) getting cleared this week to workout, I am excited to gain my strength and energy back! And I'd be lying if I didn't have some appearance- goals too ;) I can't wait to get my muscle back and tone up my abs, legs, and arms again! 

But I also know that working out with a new baby will be challenging! Just last week, I was trying to do a low-impact upper body workout, and Emma wanted to nurse midway. So I paused the workout, nursed her, she went back to sleep, and I pressed play and finished the workout strong! I was proud of myself for rolling with the punches and still being able to finish the workout and take care of my baby at the same time! 

While I know it will be challenging, I also know that I am a better version of myself when I take care of myself. I am a better wife, mommy, daughter, friend, coach, dietitian, and every other role I have when I have filled up my cup and my soul. Only when I do this do I have enough fuel and energy to pour into others. I am more selfless when I am a little selfish in my self care. It's taken me a while to learn this, but trust me, you can't pour into others from an empty cup! Make sure you take care of yourself so that you can better serve those around you!

And with that said, on to some of my goals!

1.) Tone up! The after-baby body is no joke! I was blessed in that I was able to get down to my pre-pregnancy weight just 8 days after having Emma (thank you breastfeeding!), but my body is completely different! A little squishy in some areas and definitely lacking in muscle. My goal is to gain my strength and muscle back! 

2.) Pour into the ladies in my group, The Nourished-You Project! I am launching a brand new accountability group, focused on the fact that our health is an ongoing project and that nourishing ourselves, body and soul, is SO important. We are all following workout programs, drinking our superfoods, and encouraging each other along the way. I love being able to coach these women, but they also provide me with accountability as well! It's a win-win! If you want to join, it's not too late! Contact me here for more info! 

3.) Eat more plants! I am definitely not a vegan or vegetarian, but that doesn't mean that my diet can't be full of plants! The meal plan I am following counts colorful containers, not calories (thank goodness! Because calorie counting won't get you anywhere...trust me!), so I get a lot of vegetable containers and protein containers each day. I plan on using legumes and beans as some of my protein sources, as well as animal proteins, plus filling up on ALL the vegetables and fruits I can! Food can be so therapeutic, and filling up on plant foods can revitalize our health and energize us! Don't discount how powerful vegetables can be in your health! 

4.) Stick to my workout plan. This is the plan I came up with after chaining my mind a dozen times, but I really think that this will be the best plan for my post-baby journey!

• 21 day fix workouts: June 7-11
• SHAUN WEEK! (new program only coming to Beachbody on Demand, basically Netflix for workouts!): June 12-18
• 21 day fix extreme: June 19-July 9
• 21 day fix or Shaun Week: June 10-16
• SHIFT SHOP: Starting July 17th! Shift Shop is Beachbody's newest program, all about making mental shift as well as a physical shift (because the mind is crazy powerful). I am so excited to get my hands on it! I will be running a test group for this new program in July, so stay tuned for more info on that if you'd like to join! 

5.) Show myself some major grace! I am one that loves routine, and I know that with a new baby, some days my routine may change, my workout may get switched from morning to afternoon to evening, and I may just have to roll with the punches. I want to be committed to my health, but I also know some days will call for improvisation and grace! Treats will happen, tired workouts will happen, and sleepless nights will happen, but that doesn't mean I just give up and stop taking care of myself! This is an ongoing journey, so I want to keep that mindset as I go into this summer and rebuild my strength and routine again. 

And that's a wrap on my goals and intentions for this month! I'm nervous about how it will all unfold, but I know that each day will be a new adventure and that I will only get stronger with time. If you'd like to join me on this journey, I'd love to connect with you and begin working with you! The more support, the merrier! Contact me here and we can start chatting about your goals and which programs and plans would be best for you!