You are enough

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I would like to share with you hoping some of you will be going through the same thing and need encouragement or understand. I have horrible anxiety since having my third son. I had some postpartum depression and didn’t even want to leave the house the first couple months he was born. When I came back to work I felt a lot of guilt but knew I needed to get back to clients and classes. I had an injury during my pregnancy and my body hasn’t been the same. My son is now 14 months old and I still haven’t lost more than 10lbs from pregnancy. I am a personal trainer and fitness instructor so with this professional and as a women I feel many eyes are on me and my image and it isn’t where I want it to be. I work out usually 5 to 6 days a week and eat a plant based diet for the most part but I don’t feel I look the part sometimes. I see photos and don’t like what I see and do certain workout moves and don’t like the way it feels due to weight. I have skipped events, stayed home instead of going out and workout alone because of these things. So to get to the point I constantly have to remind myself there isn’t a “perfect body” and I believe health and wellness are much more than our body image. I feel like I feel this way because there is an image out there I don’t want to strive for but I do because it is ingrained in my brain. My isn’t her body and may never be. I want to be a support system to those working hard towards wellness and help lift them up. Please say this with me today so we can work towards positive actions towards wellness. I am enough, I am beautiful, I am strong. The more we celebrate our success in the things we do and what we are not we will be happier. This has been my goal and I have been working more and more on celebrating what I can do and not focusing what I am not.

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I did it I became one of them 

A couple months ago I fell back into eating a bit off track. Stopping for food a little to much and forgetting my veggies at my meals. As a trainer fitness instructor I noticed and knew I needed to do something to get back on track. I believe that healthy eating really is a reward for our bodies and we shouldn’t see it as a punishment. When I get off track it is usually because I need to prep better and figure out what is happening in my life to make me make bad choices. Have you ever felt that there was a way for you to keep focused that just seemed to fit for you and your lifestyle? I have been on and off vegetarian since I was 10 and always had an excuse to go back to eating meat. I have never been a big meat eater even would take half off while eating a meal. I did realize however while the more meat I consumed the more bad choices I made. Sometimes if I stopped for take out it seemed completely acceptable to get a sandwich and make that my meal. I knew that this just wasn’t working for me to stay healthy. 

I needed to reset. Make a plan and why it was important for me and why it was healthy for me and fit for me. I almost felt this was my reason to go back to a vegetarian diet. I never felt limited but more adventurous trying to find new ways to eat my vegetables and fruit. I seem to make better choices when meat isn’t the centerfold. As I am not 10 anymore I have learned a lot of things since my first go around of vegetarianism. Before it was all about the animals I even participated in some protest in my teens. This time it was for my health. Not that I didn’t still love animals I do but it was for the reason that I know that a diet surrounding vegetables, beans,fruits and grains just works well for me. This time though I really knew that the vegetarian I was sometimes wasn’t  the healthiest either. I decided to take the leap I never did before, I decided to go vegan. So one day eating chicken to the next going vegan. Again I don’t even eat a lot of cheese cut it out before due to fat and calories so this wasn’t as hard as I thought. I joined some groups online for support and wow I forget how passionate people get about this choice. I blindly jumped in again for my health. I have had some slip ups but for the most part it has been good. To add to my diet Change I have watched some documentaries on how animals are treated for the means of fashion and our food and it made me feel like a passionate teen again trying to share the cause. My goal was to start eating better but I feel a sense of relief also by changing my habits and remembering why I became a vegetarian in the first place. I feel it called me back and this is the step I needed to take. My goal is to share good food and friendly conversation with friends. I hope by sharing in love I can help others also. I will keep you updated on my journey in veganism. It has been about a month strong without any slip ups.  I am excited about sharing recipes and updates. Have a great night.

Healthy Swaps

I want to tell you it is ok to eat the foods you love! Over time I have lost weight and learned that I can still enjoy food just by adjusting the way I eat. Many empty calorie items can be swapped out with nutrient dense goods and even taste better. Don’t think about eating better as a punishment of losing the things you love as much as adapting or trying a new way to enjoy them. Here are some suggestions on swaps to help make eating healthy easier. If you have an awesome recipe please share also.

Margarine

  • Increased risk of coronary heart disease
  • Increased levels of LDL (bad cholesterol) and lowered levels of HDL (good cholesterol)
  • Decreased fertility
  • Decreased immune response
  • Increased blood insulin levels and greater risk for diabetes

Replace with

Coconut oil

  • Helps prevent heart disease and high blood pressure
  • Reduces inflammation
  • Immune system boost
  • Improves memory and brain function

Mayonnaise 

  • High sodium content in store bought
  • High calories
  • High in fat

Avocado

Avocado is a great replacement for Mayonnaise. Avocado is still pretty high in fat but it very high in nutrients which makes it a winner over its Mayo counterpart.

  • Heart healthy monounsaturated fat which lowers cholesterol and helps the heart
  • Includes vitamin and nutrients including folic acid, fiber, potassium, vitamin E,  vitamin B6, vitamin K, copper
  • Light creamy consistency great for a mayo spread replacement

My favorite swap with avocado is for making a Tuna Salsa Wrap

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Ingredients needed

1 Avocado

Tuna in water 1 can

Salsa any kind you prefer

1 Lemon

Tablespoon of Feta Cheese

Spinach

Whole wheat tortilla’s

Mix Avocado, Tuna, Salsa and Feta cheese in a bowl until blended well. Put spinach on tortilla and squeeze with lemon and add a scoop of mixture.


Keep dips full of nutrients instead of empty calories. Try beans and hummus spreads instead of dips with sour cream and mayonnaise.

Use herbs and oils to flavor your food instead of dips and dressings with added sugar and salt. Herbs, oils and natural spices can add flavor without the extra calories. Wildtree offers organic, no additives products to make great meals without the preservatives. Made in a peanut free environment with many gluten free options available.

Make homemade pesto, spaghetti sauce and dressings.

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Add flavor to drinks to avoid juices and pop.

Many water bottles have fruit attachments to add fruit or cucumbers to make your water have more flavor and making fluid intake easier. Many juices and pop have extra sugars and calories. Our body is primarily made up of water it helps lubricates our joints, helps regulate body temperature, helps flush waste and helps aid digestion.

Add freshness with cucumber and orange

Add strawberry and mint for a little sweetness

 

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Remember any small changes can make a world of difference. Don’t think about swaps in a way of avoiding food but changing them up for a healthier cleaner meal. It can be even fun to think of fun swaps to make meals healthier and expand your taste buds.

One of my favorite recipes for healthy ideas for recipes is sparkrecipes.com

You can type in any of your favorite foods lets say Pizza and get many healthy ideas to transform your meals. The best is in the comments where people tell you how they have added or changed recipes to make their own to give even more ideas.

You can make simple changes to make a big difference if you life. You can love food and still have healthy meals that taste delicious!

 

What are your favorite meals and how can you transform them?