Foods that give you the glow….

The seasons are changing and with that comes change in your body, skin, hair and nails.  Do you feel me?

My skin is breaking out, my hair seems to be falling out and my nails for a while there wouldn’t hold a polish…ugh!

Which is why when I learned about how food is so much more than just fuel for your body in my health coaching classes, I knew I had to share this with you guys.  I mean if you can save money on skin treatments and add these foods in…why not?

So what are the foods that will give your skin that amazing glow, like you’ve spent a week detoxing on a tropical island?

Believe it or not,.its sulfur-residue foods!

Sulfur is not just the mush of yolk found in deviled eggs at your annual office Christmas party that you avoid like the plague.

Sulfur is actually the secret beauty mineral for glowing skin!

Why else would people flock to mineral hot springs to soak in water that smells like rotten eggs?

Sulfur helps your body to digest fats, controls the metabolism of carbohydrates and rids the body of waste that clogs skin pores causing a lackluster complexion.

So what is the fastest way to glowing skin?

The fastest way to glowing skin, besides going to a mineral hot springs, is to get in the habit of including foods that are rich in sulfur in your daily diet.

You may be surprised to hear that sulfur-rich foods are often the ones you avoid because they tend to give gas and smell like rotten eggs when you cook them.

But try your best to embrace these amazingly nutritious cruciferous veggies like cauliflower, broccoli, cabbage, Bok Choy,  and Brussels sprouts!

I’ve even including a healthy and delicious recipe that include sulfur for you to try out:

Get “The Glow” Salad:

  • 1 bunch arugula, chopped
  • 1 bunch watercress, chopped
  • 3 leaves kale, shredded
  • 4 radishes, sliced in half moons
  • 1 red bell pepper, sliced into thin strips
  • 1/2 cup purple cabbage
  • 1 avocado, diced
  • Hemp seeds or pumpkin seeds to taste

Get “The Glow” Salad Dressing:

  • 1 clove garlic, minced
  • 1 tsp stone ground mustard
  • Juice of 1 lemon
  • 1/4 bunch fresh Italian parsley, chopped fine
  • 4 basil leaves, chopped fine
  • 1/3 cup extra virgin olive oil

How will you know if it’s time to eat more sulfur-residue foods?

It’s time  to include sulfur-residue foods in your diet if you answer “YES” to any of these questions:

  • Your skin is prone to acne
  • You have brittle hair and nails
  • You have a pale, pasty complexion

And even if you don’t have any of these symptoms, sulfur is still your go-to for glowing skin!

If you answered “YES” to any of the symptoms above and want more info about how to eat for better skin, I’d love to connect.  Just message me so we can schedule a time to talk more about this.

Till next time…Sparkle on!

 

Advertisements

Listen to Your Body

I’m about to get real with you.  I know I’m not on here often enough.  To be honest I’ve been trying to figure out how to utilize this platform, as well as my other social media platforms, to share what I’m learning in my training to be a health coach.

I’d love to do these post weekly, but that seriously stresses me out.

What if I fail?  What if it becomes too much I just don’t write at all? I can what if myself till I’m blue in the face but that’s just making me procrastinate sharing with you guys all the great stuff I’m learning to help you get the healthy results you want.

So, I’m starting this week and we’ll see what happens.  It might be weekly, it might be bi-weekly, and it might be something else. But here is what I do know…I need to stop keeping this stuff to myself because it is LIFE CHANGING!

My first client lost 5.2 pounds in the first week….WHAT?!!???

Yes, and is still going strong.

If one person is having that much success, how can I not share it with you awesome people?

So,  here we go to more consistent posts (whatever that looks like).

This past week, I have been telling myself over and over to listen to my body.  It’s trying to tell me to slow down, to understand what it needs because what I’m doing is NOT working.   For me it’s in regards to both my eating and my workouts.  But for this blog post, I want to focus on the eating part, in particular, emotional hunger vs. physical hunger.

Emotional hunger is when you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you FEEL instead of what your body needs.

Here are some examples of emotional hunger (FEELINGS):

  • Eating for comfort or out of loneliness or sadness
  • Eating from boredom
  • Eating to try to soothe anxious or depressed feelings
  • Eating to fill an aching heart

Physical hunger , on the other hand, is when you eat when your body signals to you that you are in fact, hungry. It means that you stop eating when you are satisfied and before you are uncomfortably full.

Here are some examples of physical hunger (SENSATIONS):

  • Stomach growls and gets that hollow hungry sensation
  • Body feels weak and energy goes down
  • Blood sugar gets low and you feel shaky
  • You feel light headed or faint

So what does this have to do with listening to your body?

When you tap into what type of hunger you are experiencing, it will change the game.  It will free you from being controlled by food!

Instead you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment.

By doing this, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.

Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game!

How do I play the Hunger Game?

Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant!

Here’s how you play the Hunger Game:

  • See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
  • Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal
  • Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal

In my health coaching practice, I help my clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy.

If you think you may be engaging in emotional eating and you don’t know how to change it,  email  me to schedule a time to talk.

Till next time…Sparkle on!

 

What determines a ‘good’ food vs a ‘bad’ food

It’s been awhile since my last entry.  Life has been busy with Holden starting kindergarten and everyone in the family adjusting to new routines in the morning, new schedules, sports and trying to enjoy the weekends as a family together as much as possible.

Anyone relate?

My health coaching training is going great and I’m getting into what my sessions with clients will look like…EEK!  If you’d like a complimentary discovery session to uncover what’s stopping you or slowing you down from getting to your health goals, please message me at stacymrudman@gmail.com.  

Now onto today’s topic….why do we call food ‘good’ or ‘bad’?

I once labelled all my food as ‘good’ or ‘bad’.  Not really the best way to go about eating and living.

Now I don’t associate good or bad with food for the most part.  I have my days!  It’s a process.

In the past if I ate a ‘bad’ food, I would feel guilty eating it so I would shoved it down my face to the point where I didn’t even taste it.  Ugh! I would then be consumed by it for the rest of day.  I’d tell myself my workouts meant nothing because I just had too much wine or more dessert than I should have.  I would then tell myself either…you blew it so just who cares what you eat now (which would make me feel terrible).  Or I’d be super strict on myself for the rest of the day or week causing me to binge later.

Not really the best or healthiest way to eat.  Can anyone else relate or am I alone?

I haven’t thought about this way of thinking for a long time.  I have been focusing on mindful eating, making sure I’m eating for energy, etc.

But this thought came back to me now that Pumpkin spice is everywhere…it’s my favorite!  I had my first PSL and enjoyed every sip of it.  And then I had another and another and finally I was like okay calm down….you don’t need one everyday!

I adjusted my mindset then but it came back to me when I found my favorite Pumpkin spice yogurt at the store.  I was so excited it was out and of course bought some.  But as I put them in my carriage, I realized I labeled this yogurt ‘bad’.

I know yogurt  Bad?  Stick with me.

I would eat this yogurt no problem until I starting going to a nutritionist who pointed out the sugar content.  That’s when I deemed it as bad and eventually deemed it as have every once in a while, which is why I bought it now.  I had told myself during Pumpkin Spice Season I would eat and buy whatever I wanted because 1.  I love it and 2.  it’s seasonal and lastly, because it’s NOT bad!

It’s just food.  My favorite flavored food!  And I want to enjoy these foods without guilt.  Without thinking I’ve completely sabotage myself.  Without being strict on myself for the rest of the day.  I just want to be…right isn’t that all what we want when it comes to food and our bodies?

So for breakfast I had my pumpkin spice yogurt with collagen peptides for protein and topped with Special K Pumpkin Spice cereal and I enjoyed every bite of it!

No guilt.

No bloat or feeling defeated.

Instead I felt happy, satisfied and had enough energy to my next meal.

Here’s the thing, the way we view food, ‘good’ or ‘bad’, has a lot to do on how our mind and body perceive food.  Not just how we are feeling (guilt, not having enough willpower, etc) but on the actual body weight.

If we constantly say to ourselves what we are eating is bad, our mind is hearing that over and over and realizes oh no, I shouldn’t be eating this, it’s bad, which then makes us eat if faster and doesn’t allow are body’s system to break the food down correctly, which means it most likely gets stored as fat or goes somewhere it’s not suppose to.

There is a lot more there but it’s too much to go through on a blog post.  I hope I’ve simplified it in a way that makes sense and is helpful.

We all know the right foods to be eating.  That is not the issue.

What I’m talking about is to enjoy your food regardless if it fits your “diet” based on what someone somewhere told you was or wasn’t healthy.  You CAN eat whatever you want (in moderation of course) and still be healthy and fit.

The missing piece to this is feeling good about the food you are eating with all your food choices, cheat meals included.  Enjoying food is part of a great experience so why do we shame ourselves into thinking we are bad because we have a piece of cake or one too many chips and dip or in my case Pumpkin Spice everything ?

Haven’t we made ourselves feel guilty enough?

Haven’t we shamed ourselves enough?

Haven’t we worked our butts off to burn through the foods we think are bad enough?

I think so.

So, next time you want something to eat that doesn’t fit the ‘good’ list.  Think about it…is that really true?  Regardless, if you want it, eat it and enjoy it with no guilt.  If it makes you feel better to save those foods for your cheat meal…then do it.  Do what works for you.

But don’t say you can’t have things you love because it’s ‘bad’.  Life is too short!

Till next time….Sparkle on (and eat the pumpkins spice)!

 

Recipe: Chocolate Green Smoothie that Helps Stop Cravings & Keep You Full Longer…Yes, Please!

I’m in my 8th week of my health coach certification and it is AMAZING!  Already passed my first exam and the more I dive into the material the more I realize I was meant to do this all along.

Much more to share with you soon (like having practice clients….who could be you!), but today, I wanted to share a new green smoothie I have been drinking that has rocked my world.  You know I love the green smoothies and this one does not disappoint.

The best part…it’s CHOCOLATE!

The second best part…it keeps me full and satisfied right up till lunch and then some.

The other best parts….it’s super healthy and gets you a balanced meal of carbs, protein, fat and fiber.  The perfect combo for keeping your blood sugar stable to prevent cravings.

I had to share it with you guys so you can try it out.   Here’s what you need:

  • 1/2 almond milk (or whatever milk you drink)
  • 1/2 water
  • 2 big handfuls of spinach (you can use any greens but I find the spinach enhances the cacao powder, making it like a dark chocolate)
  • 1 tbsp cacao powder
  • 2 tbsp of nut butter (I use 1 tbsp almond butter and 1 tbsp of peanut butter)
  • 1-2 scoops of protein powder (I use collagen peptides)
  • 1/2 tbsp chai seeds
  • 1 and 1/2 tbsp coconut flakes
  • 2 tbsp rolled oats
  • 1/2 banana
  • lots of ice (the more ice the better as the thickness makes it taste even better!)

Blend it all together and enjoy!

It taste like a desert but so much healthier for you!  Comment below and let me know if you tried it and what you think.

Till next time…Sparkle on!

How to STOP Cravings

Being fearLESS rocks!

I’m into my 4th week of training to become a health coach and loving every second of it.  With each week that passes I feel more and more authentically myself.  It’s kinda crazy!

My training is all online, but there is a TON of community and it’s so amazing to talk to people who think like me and get me.  Refreshing!  In fact one of them inspired me to start sharing what I’m learning now instead of waiting.

Why wait!?

On my Instagram (@mind.body.sparkle), I started posting tips of what I’m learning.  One of the tips I wanted to expand on here.  Because this one is kinda a game changer!

When I started working with a nutritionist she taught me this tip and it was HUGE in my way of eating.  In my first learning lesson, it was also discussed but this time I had the science behind it and it blew my mind.

What is it?

All day our blood sugar is going up and down based on stress, sleep, what we eat, etc.  Those ups and downs cause our crashes, our cravings and poor health all around.

The solution is balancing what you eat at each meal.

The example I used in my Instagram post was my green smoothie.  You know I love them so I’m going to use the same example here going into WHY I put these ingredients in my smoothie and what’s it’s doing to my body to help stop cravings, feel fuller and healthier.

Ingredients:

  • My base of any smoothie is always 1 c of water for hydration.  In the morning we are already dehydrated from the nights sleep, so it’s important to reach for water first thing.  For me, I also need the hydration since I work out in the AM.
  • Then I add 1/2 a lemon squeezed to help detox my body from the workout and the night before.
  • Next up is a huge handful of leafy greens, which are full of nutrients and vitamins.  I tend to use kale or spinach, but you can use whatever you like.
  • 4-5 slices of cucumber for more hydration and more veggies.  Best part is you really can’t taste it once it’s all blended.
  • 2-3 slices of green apple for fiber.
  • 1/4 c frozen mango chunks because they are yummy.
  • 1-2 scoops of collagen protein to fuel my muscles, skin and bones.  This stuff is the bomb!  It’s flavorless, packed with collagen and protein.  So good for you!  Protein helps fill you up.
  • 1/4 tsp turmeric to help with inflammation.
  • 1 tbsp chai seeds to provide fiber and omega 3, which are essential to our bodies in fueling it right and helping keep the blood sugar stable.
  • 1- 1 1/2 tbsp nut butter for healthy fats.
  •  Ice to make it cold and a good consistency.
  • Mix all together and enjoy all the health benefits + stable blood sugar + feeling fuller longer + less cravings!

This smoothie has a balance of leafy greens, protein, healthy fats and fiber.  All ingredients to help keep your blood sugar stable  so you are fuller longer, resist crashes and limit cravings.

Lesson is at each meal your plate should consist of healthy fats, protein, leafy greens and nutrient dense starchy vegetable (or fiber).  Once you conquer this, you’ll be on your way to a healthy way of eating.

So next time you sit down to eat, ask yourself, “does this contain protein, health fats, leafy greens, and starchy veggies/fiber?”  If not, think of how you can make it more balanced.

Till next time….Sparkle on!

 

The Day I became FearLESS

If you have been here from the beginning you know the struggle has been real for me.  You know for the past 2 years, I have dealt with postpartum depression, weight gain, closing my Beachbody business, starting my own thing, and recently putting a big HOLD on everything around coaching.

In March, I finally gave myself the break I should have done months prior.  I stepped away from my passion of helping others and started focusing on me, a concept that was foreign to me.  I started working with a nutritionist, changing my workouts, and really doing what I wanted when I wanted without jamming everything into my already tight schedule.  I also started to look at what I do outside my family life…A.K.A:  work!

My corporate job is exactly what I need at this point in my life; flexibility and opportunities to grow.  I am truly grateful for my company.  That is not what I was questioning.  What I questioning was “Why do I feel like something is missing?” What I found were 2 things were off in my life:

  1. I was living an introverted life when I’m an extrovert. I LOVE people, yet I was keeping to myself and feeling really lonely…um duh!
  2. I wasn’t living my authentic self by stopping my true passion of helping others with health and fitness.

For the first one, that was easy…start doing things with girl friends, network, meet people, etc  Okay, check!

For the second one, it was a little more complicated.  I started talking to people about what I could do to help others be the best version of themselves.  The first thing people would say was go back to Beachbody.  That was an option but I wanted a new challenge.  Then someone mentioned health coaching.

And so my research began….

What was health coaching?  How does it work?  What is the schooling like?

How would it work with my life? Would I be overwhelmed?  Could I do it with my full-time job?  My 2 kids?

I kept researching, asking questions,and finally, four months later, I decided to pull the trigger and sign up to become a certified health coaching.

After months of talking to health coaches, looking at different programs, talking it through with my husband, coming to the realization, I didn’t need to have it all planned out on what I’d do after I received my certificate….it was okay to be in the unknown.  In my heart I knew this was something I was born to do and it was time to stop wondering what if and take action!

BUT….

The sign up deadline was a few days before a super busy week for me.  I had to wait!

As the final week deadline approached for July sign up, I kept thinking about the program, kept researching it, kept looking in my inbox for more info about it.

THEN…

I asked myself one question that changed it all.

How would my life look in 5 years if I had the health coaching certificate?

And in that moment, I knew I had to register and figure the rest out later. It was the first time, I finally let go and knew somehow this would work out.

On the night before the last day to sign up, I shut the light out to go to bed and told myself I was signing up after my spin class the next day.  The next day came, I went to spin, showered and was ready to call to sign up …

AND….

I couldn’t do it!

I just looked at the last email the school rep sent me ready to hit reply.  What I was about to do was so HUGE that my fear came at me full speed.

It’s a huge investment…what if I fail?

It’s a huge time commitment of 8 months…what if I can’t keep up?

What if I’m overwhelmed?  What if I fail?

Then I asked myself, what if I DON’T fail?  What will my life look like?

I typed a message to the school rep and hit send.  We got on the phone to set everything up and when I put the phone down, that weight of fear had been lifted and I was fearLESS!

That night, I was in shock. I couldn’t wrap my brain around what I had done. It was surreal.

The next morning, I woke up happier, lighter and so excited for the journey ahead.  I know it will be a road of ups and downs.  Life will happen, my corporate job will get stressful, the kids will be my crazy kids.  That’s okay, because what I see on the other side is me living my authentic self helping others be the best version of themselves.

Welcome to my journey because I’m taking you on this crazy ride with me!

Till next time….Sparkle on!

 

How I Stopped Drinking Coffee Daily

I sent a newsletter out to my list last week telling them about the changes I’ve been making to get to my ultimate 2017 goal- fueling my body with the right foods to heal myself and finally lose this baby weight.  In my newsletter, I mentioned how I kicked the habit of drinking coffee daily and someone asked how.

A bell went off in my head to share what worked for me here on this blog!  So let’s talk coffee!

First, I love coffee.

Second, I had given it up in the past cold turkey and the withdraw symptoms (massive headaches and more) that came were so painful I vowed never again.

So, why the sudden change?

My health was suffering.  My adrenals and other areas of my body were really weak and causing me to hold onto the weight.  Something had to give.

I have been working with a nutritionist and I told her at the very beginning of our sessions, I was willing to eliminate anything she thought I needed except coffee (unless it was an absolute must).  I explained the withdrawal I had before and how I couldn’t do that to myself again.  I did say, however, there was one thing I’d like to change about my coffee, which was to eliminate adding sugar.  Her suggestion was to make bullet proof coffee, so I did and it worked.  No more sugar in my coffee (when I drink it).

When she suggested I stop drinking coffee to see if that helped my health, she knew I was not happy about it.  She told me it was only temporary till my body got back on track and she’d help me through it.

My want to lose this baby weight, be less injury prone and just feel good again outweighed my love of coffee. It was time to lessen my intake.

We agreed to work on reducing the amount of coffee I have daily.  Here are the tips she recommended and what worked for me:

  1. Change the size of the coffee.   I went from a tall to a short cup of coffee.
  2. Have coffee every other day.  This didn’t work for me at first, so I just focused on having the short coffee daily and then a week after I started doing every other day.  Then I did every 2 days until I got to just having coffee on the weekend.
  3. Replace coffee with Matcha Tea.  I added Matcha tea powder to my smoothies and learned how to make Matcha tea lattes.

It’s been a month and I have to say I don’t miss coffee.  I feel less wound up and it’s helped my adrenals get stronger.   Now I have it when I want, mostly on the weekends or whenever the moment strikes (like the other day on my way into the office).

When I do order coffee, it’s always a small black coffee or I make it bullet proof.

If you are trying to eliminate something from your diet you can use these tips to help you.   Here are 4 easy steps to start eliminating foods that are not working for you:

Step 1:  Reduce the amount you are consuming.

Step 2:  Go every other day without it and then every 2 days, then only on the weekends until you can go without all together.

Step 3:  Find a healthier alternative.

Step 4:  When you do add it back in, enjoy it!

Till next time…Sparkle on!

 

 

 

 

 

The 1 Thing I’ve Learned By Slowing Down My Workouts

For the past 6 weeks, I have been doing a workout routine that was only intended for 1 week!

1 week!  1 week of active recovery and then I was supposed to be back at my awesome HIIT workouts that I’d been doing for 3 months.  I modified them and I loved how quick, fun and efficient they were for this busy mom of 2.  And the sweat was amazing…I knew it was working and my body felt good.

BUT…

After 3 months, I needed a change so I decided to give myself a one week rest.  I thought of doing nothing for a week but that isn’t me.  I needed to move my body in some way.  I decided to do 5 days that included yoga, Pilates, barre and walking if the weather was nice.

I was excited for my new plan.  I knew it would be good to really nourish my body with stretching and getting out in the fresh air.  And I was right!

The week felt so good, I decided to do another week of the same workouts.  And another…and another and so on.

As each week came to an end, I’d think so what should I do next week.  And the answer was always the same with little tweaks to spice things up.  I added another leg day, would do yoga at a studio instead of at home, do different workouts on different days than the week before, change-up my walking route, and recently just added a cycle class to the routine.

With each day, I loved my workout more and more.  They were challenging.  My strength was improving and the sweat was just as intense.  Instead of feeling my body being beat up (in a good way), I felt energized and refreshed and sore.

I really thought after 5 weeks I’d be done.  I mean how boring to keep doing the same workouts, right (even with the tweaks)?

But guess what?

I’m not bored!  I really look forward to my workouts each day and I’m amazed at how much better I am week after week with my form and with doing different exercises I couldn’t do the past week.

My biggest a-ha moment yet was when I took a cycle class and the next day I wasn’t as sore as I thought I’d be.  I felt it but I was fine.

My husband said, “you are in better shape than you thought.”  And that made me realize, yep I am!  Holy crap I really am!  AMAZING!

My biggest a-ha moment is the biggest lesson I learned from slowing my workouts down.

I don’t have to KILL myself for results.  Being KIND to my body is getting me the results I have been wanting.

Your body knows what it needs.  You just need to stop, listen and trust it!

Till next time…Sparkle on!

 

 

 

Post-partum: Almost 2 Years Later

This past weekend, I was sitting outside enjoying the amazing sun and warm weather we are finally getting in New England.  I love the seasons changing but warmth and sun after a cold, dreary winter, is everything!

As I sat on the porch, taking in the sun, smelling the freshly cut grass and looking at the trees full of green leaves, I realized I was happy.  Really truly happy.

The feeling hit me.  I laughed and recognized it was the first time since having my second child that I was really happy.  And then I realized, just like that, my suffering was ending.  My postpartum depression has been lifted….it’s over!

Almost 2 years later, I was still suffering through postpartum.  I suffered and struggled  mostly on my own.  I mentioned it here and there on this blog and to some of my close family members but it was always a brush over.  Never getting into the details, to my real feelings and emotions as I, like so many other women, was ashamed to have these sad feelings.

I mean, how could I possibly be depressed?

I was so happy to find out I was pregnant with my second child.  I was so happy to give Holden a brother.  My pregnancy, although very different from my first and not in a good way, was uneventful.  My labor was uneventful.  I had been blessed to have 2 beautiful healthy baby boys, an amazing husband and a life that I had always envisioned.

But it didn’t matter…I had postpartum depression that was slightly diagnosed (I think it was mentioned in one of my therapy appoints that I could have it).  Like everyone needing a different workout plan or nutrition plan, postpartum isn’t one size fits all.  I wasn’t wanting to cause harm to myself or my baby.  Instead, I just didn’t want to participate in life (if you know me, you know I live for social events, time with friends, etc).

I’d force myself at times to do social things.  But instead of being in the heart of the fun,  I’d stand in the background, keep quiet, and/or distract myself.  More often than not though I’d decline social events.   I didn’t want anyone around me or me around anyone.  I felt worthless, like a failure and honestly, I really didn’t like myself.  So, why would I put anyone else through that?

I tried to distract myself as much as possible to not deal with what was going on with me, especially earlier this year.  I felt like this year, I should be over it…he’s almost 2.  But I wasn’t.  I was doing better but I definitely still wasn’t myself.

It wasn’t until my health started to suffer that I knew I had to do something to feel better.  At the time I didn’t know it would help me emotionally too.  I finally made an appointment to deal with my health issues and resistance to weight loss.

Once I physically started feeling better, it was like a haze had been lifted.  I could start dealing with the emotional part of it, realizing I did in fact have postpartum.  In pushing my feelings away, I truly believe is why these other health/weight loss resistant aliments occurred.

So back to sitting on the porch and feeling the postpartum depression was over.  What I also felt was although it’s over, there is a lot to rebuild.  I withdrew from everyone in my life.  Maybe it was for the best, maybe those friendships/relationships will be stronger now.  Or maybe they were meant to be looked at from afar to figure out if they were working for me.

I have changed…that’s what happens when you become a mom.  For me, all I want is to be surrounded by strong, positive people who love me, accept me, do not judge me, and love every flaw I have.

My postpartum was mild but it existed.  It was a struggle, I did suffer and I’m not ashamed anymore…it’s part of the journey.  It may have sucked going through it, but I can truly say, it was worth it to see the woman who has come out of it on the other side.

If you are suffering from postpartum, you are not alone.  Just know there is NOTHING wrong with you.  You ARE amazing and will pull through it.  Reach out for help, do what feels right for you.

Till next time…..sparkle on!

4 Health Benefits of Green Smoothies

Hello!  How are you guys?  I know it’s been awhile since my last post.  I needed some time to focus on my health.  As you know I have had injury after injury and have not been able to lose the baby weight (after almost 2 years).  I had enough so it was time to focus.

I started seeing a holistic nutritionist as a birthday gift to myself.   We’ve meet 5 or 6 times so far and it has been what I’ve needed.  To learn how to heal my body through food.

The first few weeks of my visits were working out what  Carb, Protein, Fat ratios would work for me.  I wasn’t restricted on what foods I could and couldn’t eat, just to focus on whole foods and my allotted ratios.  Easy enough till we got to the carbs, which I thought I was doing great at.  You’d be shocked at how much carbs are in your favorite foods!

This week has been a pivotal week.  The week that something clicked, that things started changing, that I’m feeling the differences.  I just couldn’t keep my findings to myself, so I knew it was time to blog again!

This week , I finally got a meal plan.  This had been what I was waiting for every session I met with my nutritionist.

I wanted structure.

I wanted consistency. I wanted a guide.

My nutritionist put together a basic meal plan of eating the same thing daily for 1 week.

  • Breakfast:  Green smoothie
  • Lunch:  Salad with protein
  • Snack 1: Fruit and nuts
  • Snack 2: Carrots and avocado
  • Dinner: Whatever I want as long as I stay within my carb/protein/fat ratio and eat from the four squares (carbs, veggies, starch, and protein)

If you know me at all, you know I was pumped about this.

Easy, simple and everything I like.

One week I got this….and I killed it!

I feel leaner, which could also do with adding weights back into my life.

I feel cleaner inside, not as much bloating or discomfort, like I’m doing something good for my body.

The only negative effect I have felt is like I’m detoxing, feeling blah and down. To spin that to a positive, it means what I’m doing is working because I am naturally detoxing!

What I really noticed had the biggest impact is having a green smoothie in the morning.  I feel this super healthy change could benefit your health and fitness goals like it has to me.

I’m not saying you need to do this everyday for the rest of your life but maybe do it for 7 days when you feel bloated or have fallen off the healthy eating wagon.

I have the same recipe every morning because I love it:

  • 1 c water
  • 1/2 squeezed lemon
  • 1 tbsp chai seeds
  • 1 and 1/2 tbsp natural peanut butter
  • 2 handfuls of kale
  • 3 slices of cucumber
  • 1/2 apple
  • 1/2 c frozen mangos
  • 1 scoop collagen protein
  • 3 ice cubes

The foods in this recipe are anti-inflammatory.  I have realized my body has been inflamed, which caused my injuries and holding onto this unwanted weight.  Besides helping with my inflammation, here are the other benefits I’ve noticed since drinking a green smoothie daily:

  1. Feel healthier. I feel like my insides are clean, that I’m doing something good for my body, that it’s enjoying what I’m fueling it with.  There is less bloat and feeling like I over ate.  Does that make sense?
  2. Craving healthier foods.  I really want the foods that are on my meal plan.  If I do stray (which has happened one day), it’s due to boredom or this feeling of detox going on.  Recognizing that’s why I want non-healthy foods is HUGE for me.  And also being okay with eating a small portion to curb the craving and knowing it will not derail my progress is even better!
  3. It’s a balanced meal.  I get my protein, my carbs (fruit), and my fat (peanut butter and chia seeds) all in one cup.  Bonus:  It travels well!  So for my on the go life it’s perfect!
  4. I am fuller longer.  I usually like to eat my lunch at 11am since I’m an early bird, but I’ve actually been going longer. And when I am ready to eat, I’m not famished, just slightly hungry for more fuel.

I’ll probably stick to this for another week or so, especially since I’ll be traveling next week.  Travel and getting my body on track do NOT agree….the water weight, the flying, the going out to eat…it’s too much.  So having my green smoothie before I travel and when I come home will help me set the stage for eating health away and getting back on track when I come home.

Speaking of travel, should I write another post on how I’m changing things up when I travel to keep me on track with eating right and getting the workouts in?  Let me know if that would help you guys out by posting YES in the comments below.

Till next time….Sparkle on!