today is going to be day one of being binge free. i’ve been out of control lately, stuffing my face with anything and everything, especially at night. i’ll be great during the day and then at night it’s like i tell myself it won’t count or something if i eat everything in site. i’m not used to have all this junk food at such easy access, sitting right next to me all the time like it is in my dorm room. i can’t just go hide in my room like i can at home and it’s becoming a big struggle for me.
so i’m going to start writing about it on here. i could really use all of ur support and any advice u may have for me. i’m not joking when i think i have a binging problem in the past month. i honestly feel out of control sometimes.
but i need to be honest with myself, and i’m putting this out there so i can be held accountable for my actions.
message me with any advice u may have or anything please!
My friend’s 7 year old son: “Call it The Swamp”
Me: “That doesn’t sound very healthy, hahaha!”
Him: “Call it The Swamp For Champions”.
2 cups spinach. 1 cup mixed blueberries & raspberries, 1 banana, flax seeds, ice.
Faboosh pre-workout fuel. The Swamp For Champions is right. :)
(and NO, you can’t taste the spinach! If this picky 7 year old thought it was yummy, you will too!)
"Eat Food. These days this is easier said than done, especially when seventeen thousand new products show up in the supermarket each year, all vying for your food dollar. But most of these items don’t deserve to be called food – I call them edible food-like substances. They’re highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy that no normal person keeps in the pantry, and they contain chemical additives with which the human body has not been long acquainted. Today much of the challenge of eating well comes down to choosing real food and avoiding these industrial novelties. "
DIY Salad Guide! Learn the basics or mix up your current favorites with new options! Not all salads are created equal: if you’re not careful, they can be as high in calories as some fast food options (though nutritionally superior). The secret to a great, healthy salad is to maximize your greens and veggies while minimizing your add-ons (dressings, cheese, bacon, croutons, nuts etc.). As a rule of thumb, having a few healthy fats and toppings can be great, but should be limited to about 2-3 extras & about 3-5 tbsp maximum. Items like leafy greens, tomatoes, cucumbers, peppers, watercress, onions and more: unlimited when it comes to salads. Load up! Healthy fats like avocado, olive oil, nuts, seeds and cheese are delicious, healthy choices, but can be high in calories if you add too much. Read labels, know your portion sizes, and experiment with different combos and flavors to keep things from getting boring! Tip: White vinegar, balsamic vinegar and lemon/lime/orange juice are low calorie, healthy ways to boost flavor without a huge calorie boost.
You might hear a lot about willpower, and some of you might believe that your ability (or inability) to stay away from bad food choices depends solely on how strong (or weak) your willpower is.
That, my friends, is bullshit.
While it’s true that some of us have more discipline than others, we are not superheroes. We are not buddhist monks. We are not masochists. Well, maybe some of you. But most of us are just people. And people are fallible. Real. We shouldn’t be expected to be on guard 24 hours a day without cracking at least a few times. And we shouldn’t feel badly about ourselves for doing so.
I’ve learned how to resist bad foods in short spurts. I can opt for the salad, instead of the fries most days. I can buy an apple instead of a chocolate bar. I know that when I’m tired, my cravings can take over, so I fill myself up with healthy on-the-go foods so I won’t cave in. But at 11pm, when my body wants something sweet, you best be padlocking the freezer if there’s ice cream in there.
It’s not just ice cream though. Bagels, butter, bacon, chocolate, chips etc. If those items are in my house, I will eat them. In fact, if they are there, they’re all I want to eat. My shiny apples look like crap next to them sometimes. That refreshing salad doesn’t feel nearly as right of a choice as it did when I made it. So I eat them. And eat them. Most ‘bad’ items don’t make it past a few days in my pantry: items, that if eaten in moderation should last me weeks.
So how do I stay away from processed, sugary, high calorie, low nutrition foods?
I keep them the hell away from my kitchen!
My secret is not willpower. It’s knowing myself and preparing myself. I don’t do well in environments where I have to deny myself: where I have to constantly choose healthy over unhealthy in the spur of the moment. I have limited amounts of willpower and it saps my energy. I do better when the ONLY choice is a healthy choice.
Studies show that putting ourselves in a cycle where we ‘feel’ deprived (where we feel as though we can’t have what’s within reach) is likely to lead to failure. We only have a certain amount of energy we can spend feeling deprived and having to make decisions. After that, we tend to go crazy, eating everything in sight. And, if you’re like most people, you feel guilty after. When you feel guilty, you feel off track. When you’re off track, it feels like your efforts have been in vain. When those efforts don’t ‘count’, eating those foods doesn’t feel so bad. You feel as though you’ve already failed, so what’s the harm in a complete sabotage?
We put too much pressure on ourselves to be perfect. We need to make life easier on ourselves instead.
- Eat as clean and natural as possible. If you must buy packaged food go for the ones with as little ingredients as possible. Avoid ingredients that you cannot pronounce or that have been chemically enhanced/altered.
- Get in the gym or outside and do whatever you love that gets your heart rate up. If you want a sexy, toned body, I HIGHLY suggest lifting weights. It’s fun and makes you feel powerful and as a woman, I love that. However, lifting weights isn’t for everyone.
- Look in the mirror and repeat this, “I am a sexy goddess. My soul is beautiful and my mind is powerful. I am uniquely me and no one can tell me otherwise.” Then put on your sexy panties and conquer the world.
- Always view the world with love and never stop thirsting for knowledge. A smart mind makes you sexy.
Spread the word.
I thought this would make a good picture. My brothers had pizza for lunch and I had a cut up turkey burger with low sugar ketchup, carrots, brown rice, asparagus, and green beans. I was curious to compare the two and that one piece of pizza is EQUAL the calories of all my food. I still love pizza but I thought id share.
all requests welcome, i want to make this the best it can be and as helpful as can be and motivating! :)
Fitness tip #259: Examples of quick and easy snacks are: yogurt, mini bagels, banana, smoothie, pretzels, and apple juice.
You’re not strength training.
Often, people who can’t lose weight don’t do any strength training. The more lean muscle mass you have, the faster your resting metabolism, because muscle is the body’s most metabolically active tissue.
You’re not exercising in a way that forces the body to adapt.
Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A “little bit here and there” adds up. Avoid eating due to cues not related to sustenance, such as watching TV.
You drink diet sodas.
Artificial sweeteners often trigger hunger.
Too many processed foods.
These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.
You’ve gone no-carb or fat free.
Cutting out a whole food group such as carbs will result in quick weight loss, but not only are you depriving your body of needed nutrients to function; you are more likely to gain the weight back after re-inserting these foods back into your eating pattern. Fat free foods are often higher in sodium and sugars to make up for the lack of fat. Go for reduced fat or alternative products.
You skip breakfast.
Breakfast, even if it’s only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.
You don’t do cardio.
It’s amazing how many people, who don’t do cardio, wonder why they can’t lose weight. Taking care of two preschoolers or pulling weeds does not replace structured cardiovascular exercise.
You hold onto the treadmill.
This form of cardio blasts fat fast.
You have inconsistent exercise habits.
Weight loss won’t go hard and deep if your workouts are not consistent. Even if you’re doing everything right in the gym, consistency is still very important.
You have poor sleeping habits.
Research shows that less than six hours of sleep and over nine are strongly linked to excess body fat.