2017: Love Your Body

2017 – new year, new you!

I hope everyone’s new year is off to a great start. This time of year can be so motivating for lots of people. New Year’s resolutions are under way, many of which involve wanting to improve health and wellness habits. I am 100% on board but want to kick off this year with a post to help you rethink your resolutions. I hope this post brings some positive thoughts and helps you shift your mindset as you take on your fitness and wellness goals this year.

a key takeaway before we start – do not be too hard on yourself, do the best you can, celebrate small successes and always love yourself.

okay now lets get into it…

spin-pic

Whether you are looking to lose weight, gain weight, or get more toned – most women struggle with body image…

Some of you might not realize this, but it is basically unavoidable in the society we live in these days.

Our phones, computers and TVs are inundated with unrealistic expectations, but that’s not the only source of your self-criticism. So many girls and women are talking about their bodies – all the time! Women talk about the way they want to look whether its big changes or small OR they are talking about the food they should or shouldn’t eat. I swear if you make a point to listen around you, you will be shocked at how often these types of conversations are occurring!

Okay so let me pause and add some real talk for a minute –

I vividly remember being a senior in high school when a girl sitting next to me in class started talking about how her thighs were touching and how she wished they didn’t. This was the exact moment in my life I really started to become aware of my body image. Not once before this comment had I ever thought about it or critiqued it for that matter. But after that moment everything changed…

I suffered from body image anxiety which led to restrictive eating and a lot of stress and emphasis placed on food. This lifestyle occurred on and off during and after my college years. It started with wanting to lose a little of my freshman fifteen and quickly turned into an obsession. Without even realizing my life spiraled in a direction I did not want it to. I constantly thought about everything I ate, how many miles I was going to run each day, and whether or not I should go out to eat with my friends because of course that would mean more food and drinks (aka calories)..

Thankfully since then, I have come a long way and my body has changed into something much healthier. Now my body is capable of doing SO much more. Now I have the stamina to run 10 miles, do sled pushes, and simply have enough energy to get through a day; all things that were not possible in those cloudy days.

So how do we change this environment?

We need to change the way we talk out loud and the things we share; especially on social media. Women should be talking about the powerful things their bodies are capable of, the amazing milestones they experience in their careers, and the priceless connections they make from networking and branding themselves. Enough with the daily ab photos in my Instagram feed and bring on the group photos at spin class and laughter with friends over coffee.

kickitgroup

If you are interested in learning more about shifting your body image mindset, setting realistic health goals, and feeling overall healthier & happier, contact me!

Roasted Dijon Brussel Sprouts

This might sound crazy, but Brussels sprouts are up there in my top favorite foods. I have them a few times a week which has allowed me to come up with many different variations. This week I am sharing an easy recipe that adds a ton of flavor and may even convince those non Brussels sprout fans in your life to give them a try…

Why Brussels sprouts?

Brussel sprouts actually pack a great deal of protein for a vegetable as well as many important nutrients such as, iron, potassium and vitamin C. They are a great source of fiber and contain high amounts of folate and antioxidants.

Brussels sprouts are harvested September through March making them a seasonal winter vegetable. This means you should definitely find a good quality selection at your grocery store and local farmers markets.

Roasted Dijon Brussels Sprouts

brussel-sprouts-recipe

Ingredients

1 medium bag of Brussels Sprouts
Olive Oil
Himalayan Sea Salt
2 – 3 tablespoons of Dijon Mustard

Directions

Take the Dijon mustard out of the fridge and allow it to reach room temperature (you can also heat the two to three tablespoons of mustard in the microwave/on the stove quickly if that is easier)
Bring a medium sized pot of water to a boil on the stove
Cut the brussels sprouts in half length wise and boil on the stove for 5 minutes
Strain the brussels sprouts and transfer them into a sprayed/melted olive oil coated non stick sauté pan
Drizzle some extra olive oil and stir/flip Brussels to evenly sear until they are golden brown – this will take about 10-15 minutes
Remove the brussels sprouts from the heat and transfer into your serving dish
Add two to three tablespoons of the Dijon mustard on top of the brussels sprouts and toss the sprouts until they are all coated evenly
Sprinkle a little Himalayan Pink Sea Salt on top to garnish
Serve and Enjoy!

Supplements 101

So many of my clients and followers ask me about supplements; there are so many supplements out there to take; so how do you know which are right for you?

Supplements are a great tool for boosting your overall health since they are a quick and easy way to add essential vitamins and minerals to our diet…

Supplements are also great for coping with illness and speeding up recovery..

So what’s the catch?

Not all supplements are made the same way and not everyone needs supplements. I highly suggest talking with your doctor about what supplements are right for you, if any at all!

Most vitamins are manufactured in bulk and unfortunately contain additives and fillers. I recommend doing some research before buying vitamins and not being afraid to spend a little more money on something so important to your health.

Okay so how do you know if you need supplements?

If you eat a relatively healthy diet most of the time you are probably getting the essential vitamins and minerals – it can’t hurt to take a multivitamin but you might not need to. To determine what other supplements your body needs my first advice would be to start listening to it. Journal your emotional and physical feelings each day for a week or two; scribble down when you feel tired, weak, have a breakout, etc and then talk to your doctor to see if you are deficient of any key nutrients.

As a health coach, I personally take and recommend the following supplements for everyone daily:

Probiotic!!

  • Probiotics are SO important – these days a good amount of our food is processed or contains hidden additives and even if you eat really clean now, you probably grew up eating macaroni and cheese, pizza, pop tarts, etc. All of this takes a toll on your gut and you might not even realize it. Taking a probiotic truly cleans up your insides and regulates your body again. Trust me on this one – give it a week and you will notice a difference!

garden of life raw probiotics

My favorite = Garden of Life RAW Probiotic Line

Vitamin D (only in the winter months)

  • Sunshine truly makes you happy, am I right? Well in the late fall and winter months your body rarely sees the sun which is a huge source of vitamin D for your body. Taking a Vitamin D supplement in the winter is an easy fix to keep your body feeling great, positive, and you bet, happier. My favorite brand is Garden of Life  – they make both a pill and spray.

Vitamin C (during cold season and especially when you have a cold coming on)

  • This one is a no brainer! Vitamin C is the best choice when you are trying to avoid, prevent, or cope with a cold or illness. Eating foods rich in Vitamin C is always the first choice but adding in a Vitamin C supplement during the flu and cold season really gives your immune system a boost and decreases the likelihood of catching the next gross virus floating around town. My favorite brand is Garden of Life – they make both a pill and spray.

Protein & Collagen Peptides

  • Protein supplements are great if used on occasion and are all natural, no additive products. Protein drinks, smoothies, etc are amazing for post workout snacks and meals. When it comes to Protein I LOVE Garden of Life products, Naked products, and Vital Proteins.
  • Collagen Peptides – what are they? Collagen Peptides are short chain amino acids naturally derived from pasture-raised, grass-fed collagen protein. Collagen peptides contain the same amino acids as gelatin which are identical to the protein found in skin, nails, hair, bones, cartilage, and joints – meaning all of these areas of the body benefit wonderfully from adding these amino acids into your diet. Vital Proteins products are the best and have products that combine protein with the collagen peptides – making it a two in one practical product

vital proteins collagen peptides

My Favorite = Vital Proteins Collagen Peptides

Food Guilt

“Ughhh why did I eat that second cookie last night?”

                           “Did I really need that bread before dinner?”

It is safe to say just about everyone has these types of thoughts all the time – I call it food guilt. Food guilt occurs year round but definitely heightens during the holiday season. There are SO many parties and gatherings filled with all types of foods (usually not the healthiest options) and plenty of cocktails.

So how do you avoid food guilt?

Unfortunately, this feeling is very hard to avoid and takes a long time to master, but luckily for you, there are better ways to deal with it…

health-coach-food-guilt

How you deal with food guilt will be what defines you during this season, because truthfully, when we try to put too much control over food, it usually causes a spiral in the wrong direction. Putting such emphasis and control over food takes the pleasure out of eating and who wants that?! You want to truly enjoy every bite.

As a health coach, I work to help others create sustainable healthy lifestyles. I don’t believe in diets or calorie counting. I believe everyone has to live a balanced life. I believe in the concept of the 90/10 or 80/20 rule. Therefore, I believe you should indulge around the holidays – I mean, you don’t get your Grandma’s pie just every day!

In order to tackle food guilt you need to tune into your body. Learning to listen to your body is the greatest tool you can use…

Okay, so you listen to your body the next morning and you hear those negative thoughts, what do you do?

Think about the positives – seriously, take a minute to take a deep breath and maybe even write it down! Did you spend quality time with people you care about? Did the cookies or pie taste amazing? I dare you to think of two positives. Today is a new day – learn something from how you felt. Maybe you did overeat and physically did not feel good, so next time, remember that ‘not so good’ feeling as you approach the dessert bar for a second time. Did you enjoy the first cookie? Yes.. Do you need the second? Maybe not…

health coach

When are you done reflecting, move on. Do something for YOU and get back into the game. Maybe for you that is a workout, a healthy meal, or a good time with friends and family…

Always remember one night isn’t going to kill you so be kind to yourself.

 

If you are interested in learning more about tackling food guilt or want to hear more about my coaching packages, contact me, I would LOVE to hear from you!

 

health coach twin cities minneapolis