I have all the reasons to sit around indoors and not move so it takes effort to kick myself out of the excessive comfort and monotony of being primarily inside my house for the past year. Having also been weighed down with thoughts and insecurities related to my body, what I was eating, and lots of disordered eating behaviors for a while, being at home has really helped me face these head on. It has encouraged me to incorporate movement that I want, step away from the self-hate and give myself grace, and that trickled over to other areas of my life. Instead of doing things just to do them, I’ve been able to be more intentional with finding physical activity or hobbies that feel good to me. So here I am in this happy place with movement and worrying so much less about what I eat, and then I saw the number.
The other day, I had a doctor’s appointment, and I was asked to step on the scale. Usually I divert my eyes. I’m not sure why I looked this time but the number shocked me. It was higher than I’ve ever weighed in my life.
I’ll spare you all the mental chatter that occurred, but to put it simply: I panicked. Where did all of the body positivity, intuitive eating, self-loving and self-respecting beliefs of mine go? I then asked myself if this could be any other way.
Is there an area of my life that I have been neglecting?
Could I incorporate more healthful habits for myself?
Do I feel satisfied with the way I have been treating myself?
I know I can tell myself I’ve been doing the best I can given the circumstances and there is no need to be so hard on myself.
The marker of what’s “good and right” should not be numbers on a scale but how well you treat yourself.
I mean, my goodness, if fluctuations in weight come from happily, comfortably, and peacefully living life, then there is no reason to worry.
On the other hand, it can be a signal that you haven’t been taking the best care of yourself. I say this not to perpetuate fat-phobia but, just from my own experience. I tend to hold onto emotions and stressors and that takes a toll. Even that phrase about “carrying the weight of the world on your shoulders” is indicative of how stress can weigh you down.
It’s a fine line and I’m not a doctor. I’m just someone who has been victim to diet culture before and now advocates for self-work and the 360° picture of well-being. It’s not about only tending to the physical side but paying attention what’s going on mentally/emotionally can significantly change the way you see and feel in your body!
Around this time last year my disordered eating came to a head in a way that really forced me to deal with it.
There’s nothing like being alone with yourself and you’re gnarly habits right? The strictness and rules I had around food began to soften and that made me realize how deprived I was.
Deprived of joy
Deprived of peace
Deprived of rest
Deprived of satisfaction
Deprived of experiences
Deprived of self-love
I felt unaccomplished and unfulfilled in LIFE and that manifested on my plate.
Maybe I didn’t have my life together but I could kind of feel like I did by meeting the expectations around being “a healthy person”. And that made me feel accomplished.
Until it didn’t.
Food, health, nutrition, and my obsessions with anything related to my diet and fitness were things to keep my mind occupied. I thought: it is better to be a success in this area then be a failure–or worse, a *beginner* at other things. Not that being a beginner is bad but I just wanted to feel good at something and stick with something! Like I had my life together.
I’ve redefined what healthy means to me. And hot damn, it goes far beyond food. Plus, it’s not that big of a deal if anyone else thinks I have my life together. To those who try extra hard to paint that facade on social media (as I did), I encourage you to look within and notice where you can give yourself more.
Fulfillment doesn’t come from excessively doing or excessively holding on, it comes from sampling little joys in a variety of places because no ONE THING exists to fulfill us.
So, I choose to not spend my time dwelling on a number on the scale and instead think about the number on my self-love and happiness level which, if I’m being real, is better than it’s ever been.
I share this not because being vulnerable is fun but because I know I’m not the only one who feels that their body has changed along with them during this past year and sometimes that’s uncomfortable to think about.
Last year I kept repeating to myself: life opens up when you do. So, a year later, I just feel really glad that I’ve done that. That I continue to find ways to do that. If you can relate at all, I wish you the openness that you seek.
I think it’s fair to say we all, generally-speaking, desire to live a balanced lifestyle. Though, sometimes it seems like maneuvering such a lifestyle walks a fine line between managing a routine and increasing madness. That’s right, I said it. A healthy lifestyle can be hard. As simple as it may sound to “just eat more fruit and vegetables”, that isn’t always the simple answer.
Cauliflower rice burrito bowl with black beans, tomato, carrots, corn, red onion, and cilantro.
I hold the belief that the food, exercises, behaviors, and even the thoughts we have are what determine our overall wellness. If you’re just doing the exercise part, or, you aren’t mindfully connecting the food that you eat as being valuable to your health, then you may be missing out on some key parts of wellness. These four areas are interconnected and, together, provide optimum health possibilities for you. Here’s the catch: they require constant maintenance!
Recently, I began reading Alisa Vitti’s WomanCode. The guidance outlined in the book addresses hormonal imbalance in women that perfectly aligns with the areas that I previously stated are (in my opinion) essential for overall wellness. In addition to information about what the causes and signs of hormonal imbalance are (spoiler alert: they’re actually a lot more common than you think), Vitti provides an outline for food, exercise, and lifestyle choices that will best support women throughout their monthly cycle. So, the adjustments that I’m currently making to sync with my cycle are my attempts to improve my health.
Moon calendar of June which is representative of the woman’s four cycle phases.
I do believe that our bodies are ever-changing. The sugary treats I used to eat on the regular as a kid don’t feel as good now. Heck, even on a day-to-day basis, my mood can change and the kind of workout I am up for varies. As far as my status of health and wellness goes, I feel pretty clear about what I want in my life and what I don’t (though, other areas of life, such as career paths, are something else). I prefer to exclude food or activities that are toxic to my body and mind. Instead, I’d rather place my focus on what does serve me and listen to the messages my body and mind give me.
I started this post by saying how hard it is to keep up a healthy lifestyle. There are several areas to juggle and sometimes it is overwhelming to keep trying to figure out what works and what doesn’t. Along the way, it might require taking a break from exercise or over-indulging in a restaurant-serving of pasta. #LIFE Trial and error sucks but the learning experiences help me reinforce why I started my health and fitness journey in the first place: to feel like my best self.
We weren’t designed to live in one constant state or rigid daily ritual. Rather, each day is different and each day we can learn how to better ourselves.
I actually got inspiration for this thought piece from Alexis over at Hummusapien. She recently wrote a post about her decision to live intuitively day to day. I admire her mindset and I recommend you go check out her post for another great perspective on the whole healthy living scheme of things.
Thank you for reading! I don’t have all of the answers (though, I’ve never claimed to) so I appreciate you for taking an interest in my thoughts and sticking around this little blog of mine. Does the ever-changing nature of your health and fitness journey confuse you, too? Let me know. I love reading your comments♥
Do you remember a year or two back when yogurt bowls were super trendy? It seemed like yogurt was all the rage for breakfast and healthy snacking—especially once Greek yogurt hit the scene. How, you might be thinking, can a food be trendy? Well, sorry, folks, that is a question for someone else. I don’t start the food trends I just utilize them.
In early 2016, I was on the biggest Greek yogurt kick and would start each day with a bowl. I’d eat it with berries and granola, melon, or stone fruit—oh, yogurt could do no wrong! Though, sometime during the summer, I had one too many bowls and got turned off. Now, it has been months since I’ve consumed it but recently I found myself craving the creamy, refreshing, gut-healthy food.
First things first, I picked up individual serving containers of Silk’s blueberry soy yogurt and Kite Hill’s plain almond milk yogurt. For the yogurt bowl shown above, I used the almond milk one but you can see me use blueberry coconut flavor in this Instagram post. I think I like the coconut version the most out of the two but use whatever non-dairy or regular yogurt you like.
As I previously mentioned, yogurt with fruit is an easy pairing. Nowadays, I want a little more out of my yogurt bowls so I like to add sweet potato, oatmeal, and nut butter to tackle all the food groups at once! Side note: I like to give credit whree credit is due so, I first saw the idea from @olive.eeeats on Instagram. It’s hearty, comforting, and a breakfast I can get behind. It’s a total Yogurt Pro Bowl, if you will. Also, if some of the items I included aren’t your thing, I’ve included suggestions at the end of this post on how to jazz up your yogurt bowl in an unconventional way.
For a well-rounded yogurt bowl, I like to include:
Whole grains
Vegetables
Berries or other fruit
Fats
Admittedly, my yogurt bowls turn out different each time so, while I’ve provided my recipe, this is just a guideline. If you want more or less food, adjust as needed. There’s no wrong way to measure or plate any of these foods so just eat according to what you’re craving and enjoy!
Yogurt Pro Bowl
Recipe Type: Breakfast
Cuisine: American, Vegan, Vegetarian
Author: Melanie
Prep time:
Total time:
Serves: 1 yogurt bowl
The yogurt pros (that’s us!) prep their ingredients ahead of time. So, use your breakfast yogurt as a chance to toss in some roasted veggies, fruit of choice, and healthy fats. It will give your mind and body the fuel it needs to tackle the day!
Ingredients
Overnight oats: 1/3 cup oats, 2 tsp chia seeds, 1/2 cup water or milk, 1/2 tsp maca powder, 1/2 tsp cacao powder
1 tbsp of peanut butter (I used Wild Friends Pumpkin Spice)
2 tbsp granola, optional but recommended for texture (I used Purely Elizabeth Chocolate Probiotic)
A pinch of Himalayan pink sea salt, recommended to sprinkle on avocado (I used San Francisco Salt Company)
Instructions
For the oats, combine all of the ingredients the night before. Alternatively, warm, stovetop oats could be substituted.
For the yogurt bowl, first add the oatmeal to one half of the bowl and the yogurt to the other half.
Then, I like to strategically lay out all of the toppings in different sections of the bowl but feel free to toss them all in together. Though, I should say, the sweet potato fries are best left on the sides of the bowl to utilize as yogurt dippers. 😉
Lastly, sprinkle salt on avocado, drizzle nut butter, and add a few clumps of granola before taking a spoon and devouring!
3.5.3226
In my opinion, what makes this elevated yogurt bowl different is that it doesn’t solely rely on fruit to make it awesome. Plus, it doesn’t shy away from carbs or fat. Normally yogurt is considered the low-calorie, dieter’s choice breakfast. Which it can be but I’d like to prove yogurt can be fun so long as you know how to jazz it up! 🙂 Actually, as a matter of fact,…
There are many choices for yogurt bowl add-ins!
Whole grains:Stovetop oats or overnight oats, buckwheat, quinoa cooked in coconut milk, warm barley, or simply use a homemade whole grain muffin—YES!
Vegetables: Roasted or sautéed carrots, sweet potato, butternut squash, cauliflower, or Brussels sprouts if you’re feeling adventurous!
Spice it up: Cinnamon, nutmeg, turmeric, rosemary, paprika, or sweeten with maple syrup or raw/coconut sugar.
Fruit: As you probably know, ANY fresh, frozen, or sautéed fruit you like will work!
Fats: 1-2 tbsp peanut, almond, or sunflower seed butter; toasted walnuts or pumpkin seeds, cinnamon-maple glazed pecans, ¼ of an avocado, or coconut flakes will do.
Bonus: Granola, hemp seeds, adaptogens, flax or chia seeds.
Here are some pairing ideas I cannot wait to try:
Roasted carrots with blackberries, quinoa, and sunflower seed butter; crispy roasted Brussels, with cinnamon maple-glazed pecans, blueberries, and barley; also, sautéed turmeric butternut squash with coconut oil sautéed apples, and toasted walnuts.
Of course, those are just a few ideas. Mix and match according to your taste buds! Also, please let me know how you enjoy yogurt or if you’ve got any wild yogurt pairings. I’d love to try out something new!
Happy hump day, folks! Who else is planning their summer menu? I’ve got the perfect recipe for barbecues, family potlucks, and all of the upcoming summer festivities! Picnic or potluck style food used to be my jam. I loved eating potato salad, cold pasta salad, deviled eggs—basically anything with mayonnaise. 😋 Though, why have mayo when you can have fresh, colorful food?! The Watermelon Spinach Salad I’ve whipped up will be the game-changing healthy side dish or main to jazz up summertime meal spreads!
Occasionally, salads make an appearance at the average summer get-together but a big pile of green leaves does not usually appeal to people. Add in a little texture and color and bam! Suddenly the dish takes on a whole new kind of appetizing. Watermelon is abundant and affordable during summer months so make sure you use a fresh and firm one for this salad. Grainy or barely-sweet watermelon is not something we want in this salad.
Refreshing watermelon, briny green olives, and the texture of the quinoa and sliced almonds make this salad so satisfying!
It works great as a side dish but it’s also easy to turn into a meal. Just add protein of choice like chickpeas (or lemon pepper tuna, if you’re like my mom) and then it’s a complete meal! To coat the salad, I used an adaptation of a lemon dressing from Cookie and Kate that I’ve been head over heels for. It’s seriously the best for drizzling on ANYTHING! It is a subtle complement to make this salad come alive. I know I’ll be making this again and again throughout the summer!
Have a great rest of your week! Also, don’t forget to subscribe so you don’t miss out on any of my new posts. Subscribe via the right-hand side panel or at the bottom of this page. 😉
Watermelon Spinach Salad
Recipe Type: Main, Side
Cuisine: American
Author: Melanie
Prep time:
Total time:
Serves: 2-3
I’ve created a fun salad to take to all of the upcoming summer festivities! It’s perfect for barbecues to potlucks, or simply enjoy at home with a glass of lemonade. Recipe makes 2 main salads or 3 side servings but can easily be multiplied.
4 large green olives from a jar (I used garlic-stuffed, marinated olives)
For serving: 3 cups cubed watermelon, 3 tbsp sliced almonds, and, optional, protein of choice—I went with 1/2 cup garbanzo beans
Instructions
First, combine ingredients for the dressing in a medium bowl. Everything from the olive oil through the black pepper.
Then, add the spinach to the bowl and lightly massage or toss to thoroughly coat with the dressing.
Incorporate the cooked quinoa, radishes, and green olives.
To serve, add the watermelon and sliced almonds. Plus, optional protein, if eating the salad as a main dish.
Notes
Salad is best eaten right away but can last up to a day if made ahead of time. If saving for later, store the watermelon separately so it doesn’t water down the salad and combine when ready to serve.
Many times, the ideas for the things I make are inspired by the food I buy or taste elsewhere. Almost anything can be made at home for less and today’s snack bars are super easy, too!
These Almond Coconut Bars are my ultimate homemade snack bar. They are inspired by my favorite Balanced Goodness Coconut + Granola Go Macro barsbut the ingredients are simplified. You could totally make them into balls if you prefer small energy bites but I prefer making them into square-shaped bars, as shown in the photos.
They are ridiculously simple to throw together so if you make them, let me know! 🙂
No-Bake Almond Coconut Bars
Recipe Type: Snacks
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 4 bars
Inspired by Go Macro Balanced Goodness Coconut + Granola bars. These bars are only four ingredients, naturally sweetened, and don’t require any baking.
Ingredients
½ cup (about 15 Neglet) sticky, pitted dates*
2 heaping tbsp of almond butter
¼ cup rolled oats
1 tbsp unsweetened desiccated coconut
Instructions
In a food processor, puree the dates to a thick paste. Add the almond butter and pulse.
Take the ¼ cup of rolled oats and add them to a nonstick pan. On a stovetop, lightly warm the oats until they smell/look toasted. Three minutes on medium heat should be enough.
Add the warm oats to the food processor, along with the coconut, and process until combined.
Mixture will look dry and crumbly but, as you pick it up with your hands, it should mash together. Add 2 teaspoons of warm water if the mixture does not mash together and process again (I didn’t need to add any).
Separate the mixture into 4 balls and form into square-shaped bars.
They will keep at room temperature for a day, or store in the refrigerator for up to a month.
Notes
*If your dates have been stored in the fridge or freezer, or simply aren’t sticky, soak them in hot water to soften. I like to heat up some water in a pot on the stove and let the dates rest in the hot water for 10 minutes.
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