S1 E9 Alex Coll aka FITLICITY on the Make It Happen Podcast

S1 E9 Alex Coll aka FITLICITY on the Make It Happen Podcast

Debunking diets, nutrition principles to live by, and the process of change

You’re going to want to grab a notepad and pen for this episode.  Melanie is joined by nutritionist and badass human being, Alex Coll.  She is the face behind the Instagram @fitlicity where she shares nutrition, fitness, and healthy lifestyle tips daily.  She describes how she wasn’t always someone who even had an interest in health and now has created a life around what she loves most.  

Listen for a breakdown of the pros and cons of challenges, what the difference between a diet and diet trend is, how to create sustainable routines and enjoying the process of change that comes with it.  Plus, Alex explains to us her 5 principles for nutrition!

1️⃣ Eat Balanced Meals [protein + carbs + fat] ⚖️
2️⃣ Comprised of #RealFood 🥬🥑🥩🧀
3️⃣ With Proper Portions 🍽
4️⃣ In Regular Intervals ⏱
5️⃣ That You Enjoy

Listen:

#makeithappenpodcast

Follow Alex on Instagram @fitlicity

Her website: fitlicity.com

Book recommendation: Atomic Habits by James Clear

 

If you are interested in trying out To Be Magnetic’s Pathway Subscription, follow follow this link and use the code “REFERRAL20” to get $20 off your first month of The Pathway.

Check out Care/of to get a month’s supply of customized vitamins straight to your door.  Get $40 off using this affiliate link.

Melanie’s Instagram: @melaniemakesithappen

Twitter: @makeithappenpod

Facebook: makeithappenpodcast

 

The Free and Life-Changing Tip I Practice for a Healthier Relationship with Food

The Free and Life-Changing Tip I Practice for a Healthier Relationship with Food

During my recent Sugar Detox, I struggled with trying to banish my cravings.  I whipped up some sugar-free snacks and stuffed my face with roasted sweet potatoes and bananas because they were free of “added-sugar”.  I’m not even upset about the way I approached things because it led me to figuring out a really helpful tip that I now use EVERY TIME I EAT A MEAL.

Before I share the tip (impatient folks can scroll down) I want to clarify my approach on the sugar detox.  I wanted to eliminate added-sugars because I sensed those were the major culprit for my wild and uncontrollable cravings.  Sometimes I wouldn’t necessarily even be hungry for a sweet but all I needed to do was look at a skillet cookie and BAM!  The entire thing might as well be in my stomach because I felt like my self-control was on vacation.  Who else can relate?

I’ve since learned that self-control around food is primarily determined by the “baggage” we may be bringing to our plates.  Think of it: we spend our days knocking out chores, running errands all over town, meeting with people, and oftentimes chowing down food on-the-go.  How well do you think your mind recognizes the food you eat when you’re spooning overnight oats in between passing lanes?  Plus, what about all of that erratic energy you’re bringing into your meal?

The field of nutrition is thought of as a body of food rules.  However, I don’t believe in a world where food is only something we have to eat to survive.  Food is meant to be enjoyed.  Yet, for myself and probably many people, there is also a need for moderation.  It is up to us as individuals to determine how much moderation to apply and where we want to strengthen or loosen our grips on that relationship with food.  

As a matter of fact, the tip I’m about to share was something I picked up because I wanted to set boundaries and stop reaching for food when I wasn’t hungry.  On the other hand, it can totally be used if you want to expand your food options and feel less restrictive.

The free and life-changing tip that I now practice for a healthier relationship with food is: GIVING THANKS.

In Western culture, we can be pretty self-indulgent and come to expect certain things in our day-to-day life so much so that the things that really matter get taken for granted.  Every day we eat a meal, at least once but, probably a few times.  Food is widely available and that almost reduces its perceived value because we think we can just get more later.  That may be true accessibility-wise but I like to think about the process that made the food possible.  The growing process, the farmers, the store I purchased the food, and the preparation involved. 

Just try…next time, instead of jamming a forkful of food into your mouth the moment you lay eyes on your plate, try turning it into an experience.  I knew a friend who would carefully hold something that she was about to eat and smell it.  She’d legitimately spend a few seconds just smelling her food before eating it!  That blew my mind!  It was basically a full sensory experience.  So, I like to take as much time as possible (without letting my food get cold) before eating to appreciate my food. 

Here is what that usually looks like for me:

When possible, I prefer to take a seat at a table and in a space without noise and distractions.  Then, I like to stare at my plate a little bit.  I smile and think about the way I took my time to prepare my food—or, if someone else made it, then I think about how appreciative I am that they prepared this dish for me.  I’ll give my dish a sniff and then place my hands together, and, with my eyes closed, just express thanks for whatever comes to mind.  (Thanks can also be directed towards whomever or whatever you’d like: God, Jesus, the Earth, Mother Nature, the Universe, anything!)

Taking a moment to express a few words of gratitude helps me feel present and appreciate what I have.  Any other stuff going on in my day or life is set aside, for this moment, so that I can eat in peace.  Giving thanks helps me eat more slowly and, consequently, be more attuned to my body.  In that state, I can make better decisions for myself and I am significantly less likely to reach for unnecessary second helpings, snacks, or my vice: sweets. 🙂

When I started implementing my life-changing practice, I felt like I finally understood Michael Pollan’s famous words about eating food, but not too much, and mostly plants.

Eat food, not too much, mostly plants

It really isn’t complicated but giving thanks before a meal is almost a lost art.  So, tell me, did you grow up giving thanks for meals?  Do you currently have a gratitude practice related to food? 

 

Sweet Potato and Cucumber Salad with a Curried Tahini Dressing

Sweet Potato and Cucumber Salad with a Curried Tahini Dressing

When I first started my blog, I knew I had a passion for cooking and was hoping to go down the route of a recipe developer.  While I have certainly made the recipes I’ve posted on here, multiple times usually, I know they are relatively simple. 

My love for cooking made me also consider the idea of starting a food business.  I was legitimately investigating how I could go about getting a permit to make food and sell it out of my kitchen! 

Ever since I realized how important of a role food has in my personal health through my own struggles, I have a growing desire to share that with others.  I’m not totally giving up on the idea of a food business or becoming a professional recipe developer (more romantic in theory than it really is), but right now I think my path is taking me in another direction.

My way to bring the message of nutrition for health is not necessarily by cooking for people, but by providing meaningful information.  Not everyone is willing to do the nitty-gritty research about why you should cycle-sync, if you’re a woman, or what to put in their smoothies besides fruit but I will be your girl! 😉  I find that while many people won’t seek it out, they welcome the information.  Knowledge is power and they may then utilize it, if they so choose.

As I face obstacles in my wellness journey, I will continue to be open and share those with you all.  I’ve already talked about everything from issues with veganism and anxieties surrounding food to not feeling good enough and discovering presence.  Some of these things are uncomfortable to talk about but I feel good sharing them.  The way I see it, if my posts can reach even one person who resonates with what I’ve been through then that’s already enough. Thanks for checking out the recipe!

For today, I’m tapping into the recipe side of me (hey, I didn’t say recipes won’t be a thing at all) again.  Just like my turmeric chickpea and potato salad, this is also more of a lose add-as-much-as-you-like style recipe.  I’ve been eating this one for months and have posted it on my Instagram stories so much that you probably think I don’t eat anything else.  The sweet potato and quinoa make the salad hearty.  Yet, the water-rich cucumber and romaine/greens make the salad super hydrating.  Oh, and the curried tahini dressing on top! Mmmmm! 🙂 I’m in love but don’t take my word for it—try it and let me know what you think!

Xoxo,

Melanie

sweet potato cucumber salad

 

Sweet Potato and Cucumber Salad with a Curried Tahini Dressing
Recipe Type: Entree
Author: Melanie
Prep time:
Total time:
Serves: 1 salad
When you batch cook staple items like sweet potato and quinoa, it makes for easy salad throw-togethers at lunch or dinnertime. Add a fabulous dressing and you’ll wonder where this simple salad has been all of your life.
Ingredients
  • 2-3 cups mixed salad greens or chopped romaine lettuce
  • Chopped cilantro and/or parsley
  • 1 small sweet potato chopped and roasted
  • 1/3 – ½ cucumber, chopped
  • ¼ cup raw or roasted beet, chopped (optional)
  • ½ cup cooked white quinoa
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • ½ tsp curry powder
  • ¼ tsp salt
  • 2 tbsp water
Instructions
  1. This recipe assumes you have all of your ingredients cooked already: the sweet potato, quinoa, and beets, if using. In a bowl, add your quinoa (mine is hidden under the lettuce), greens of choice, cilantro, cucumber, and beets.
  2. In a separate bowl, whisk together the tahini, lemon, curry powder, salt, and 2 tbsp of water to form a dressing. The amount of water depends on the thickness of your tahini. Also, cold water seems to make for a thicker, fluffier dressing so that may also require 4 tbsp. However you like it, this recipe usually leaves me with an extra serving for another salad but you do you.
  3. Add the dressing to your salad bowl and top with half of a chopped avocado. Crack some fresh black pepper over your salad and maybe another squeeze of lemon if you’re zesty like me! Enjoy!

 

Be sure to leave a comment or tag me on Instagram if you try it out!

Why I Decided to Become a Nutrition Health Coach

Why I Decided to Become a Nutrition Health Coach

I want to help empower people to take control of their personal health.  In order to do so, I want to provide people with the tools and information they need to be their most empowered and healthiest selves.

Today’s post is not about me trying to convince anyone else to become a health coach.  Rather, I just like to keep you guys informed of what I’m up to and that’s exactly what I’m going to do today.  I may have alluded to it before but I find it cathartic to express myself through these posts.  It is purely a splendid bonus if, in the event that you’re contemplating anything similar, my experiences feel relatable and are of some help.  (Also, if that is the case then feel free to email or DM me and we can chat more♥)

For the past few years, my health has become the most important thing in my life.  If you asked teen Melanie what the most important thing in her life was, it would’ve probably been something like watching her favorite shows on The CW…which is just nowhere near as important now.  Anyway, my health has been through wild ups and downs all throughout my life.  It is a funny thing to look back on what events or behaviors occurred that were basically alluding to something bigger.

What are the big life things that made me want to become a health coach?  Well, I could tell you about how I have had issues with disordered eating or exercise addiction that caused me to even lose my freaking period for over a year but I think these sort of situations were only the tipping point(s). 

As well, I could tell you how I’m SUPER passionate about food.  I have been a foodie since I was born and it was only a matter of time until I started caring what went into my food.  Yet, I am only one person with my own experiences in nutrition.  Therefore, I want to further educate myself on the subject so that I can help others make informed decisions about their personal nutrition.  As a result, better nutrition can lead to improved health in other ways, not to mention, overall an increased state of well-being.

At the moment, I am in the process of obtaining my certification as an Integrative Nutrition Health Coach.  Before explaining what that means, let me reiterate the first sentence of today’s post which provides my personal mission as a health coach. 

I want to help empower people to take control of their personal health.  In order to do so, I want to provide people with the tools and information they need to be their most empowered and healthiest selves.

Though, I want to dive a little deeper into the WHY.

I used to think health coaches were a joke in the health and wellness space.  Basically, I thought this was a made-up career.  I thought health coaches were people with self-dubbed titles who just spammed fitness accountability groups online in an effort to gain clients (and rip them off).  Obviously there is a commercialized aspect of many career fields like this but that isn’t everything health coaching is about!

I have learned that people seek out the information they want when they need it.  There is a degree of outward effort that I will put into gathering clients and sharing (ideally with minimal spam, LOL) what I do but people need to find their way to me organically.  I can spam all the fitness accountability groups on Facebook and Instagram with advertisements about my services but that won’t get me very far. 

I greatly believe that when you seek out information yourself, you are more likely to take action or make personal changes because you are ready to invest in yourself. 

I am walking into the next steps of my coaching journey ready to soak up all of the nutrition information and develop skills on how to better assist clients on a personal level.  That is my next step and I sought it out by researching, investigating, and signing up for the Institute of Integrative Nutrition’s health coaching program.  Not long from now, in 2019, I will hold the title of an Integrative Nutrition Health Coach.

It is no secret that everyone has their own ideas of what it means to be “healthy”.  There are countless books, blogs, and careers with different approaches to target that exact same concept.  Plus, I know the information in the health and wellness industry is over-saturated and nutrition information in particular is confusing.  I hope to prove that there is no need for trendy or crash diets because a whole foods way of eating is simply something that everyone can benefit from.  Understandably, there are other factors that make eating healthy hard and I will be here to address those, too. 

I want to be the link between people and their personal health.  I am all about the holistic approach and believe that we each have the ability to achieve optimum health.  In my process of achieving my Integrative Nutrition Certification, I look forward to enhancing my own system of knowledge and skill set so that I can help others create their best health. 

nutrition health coach

I hope I’ve provided a clearer perspective on my WHY behind becoming a health coach—a nutrition health coach in particular.  I’m not ready to begin seeing clients yet but if you would like to work with me in the future, then stay tuned around here because you all will be the first to know!

As a final note, I did not write this post with the intention to recruit others to join me as a health coach but if you are interested in my same program, through the Institute of Integrative Nutrition, don’t hesitate to reach out.  I’d be more than happy to answer any questions you may have.

Xoxo

Melanie

Glyphosate in the Food Industry and Switching to Organic Produce

Glyphosate in the Food Industry and Switching to Organic Produce

Lately, I hear more and more reasons why we should make the switch to organic food.  The organic label is thrown around a lot so I used to place little to no importance on it.  I figured it was good enough to be buying produce and eating as many colorful foods as I can.  Though, recent articles and news about glyphosate and its manufacturer have caught my concern.

Glyphosate is a chemical, known to most Americans by its commercial term, “Round Up”.  Agricultural industries used the chemical to combat weeds and also dry out certain crops.  Check out this article at Nature’s Path Organic for the full story on glyphosate and where it is used.

Sidenote:

Nature’s Path Organic makes delicious cereals and granola and they also have a wonderful blog.  It is filled with weekly articles on a number of plant-based nutrition, health, natural living, and other topics consumers should be aware of.  Even if you don’t buy Nature’s Path Organic brand products, you can still enjoy their educational blog posts and resources.

Anyway, there is a major problem in agriculture and the food industry when many crops are reliant on glyphosate.  Another recent article elaborated on the attempts Monsanto, a large manufacturer of glyphosate, has made to persuade the Environmental Protection Agency to label its product as safe.  Vani from foodbabe.com, goes on to showcase some leaked email communications between Monsanto and the EPA.  It is scary to think how many scientists have categorized certain products as safe for human use but are actually dangerous for us.  According to the same foodbabe article, glyphosate is a probable carcinogen that has become so ubiquitous in our environment that it does not stay on just GMO crops.  Glyphosate is sprayed; it goes into the air, possibly travels to organic crops, and suddenly there it is in a ridiculous number of products that we wouldn’t expect to find it!

The uncomfortable part is that, like I mentioned at the beginning, simply buying fruits and vegetables may not be enough.  Health is my highest concern and I make it a priority to nourish myself with only wholesome ingredients.  It is hard to hear that the bulk lentils that I buy or the whole grains in my favorite bread may have glyphosate traces.

It is likely that certified organic produce should be mostly-free of the chemical but is it even possible to go full-on organic for everything?

Personally, I have opted for organic in products (like tofu) that I know stem from major GMO crops (soy).  Still, it is difficult to make a change to buy all organic produce.  It can cost almost double to buy organic apples vs. regular apples but, in addition, there is a limited availability of organic produce.  Many grocery stores have an organic section that is a small fraction of the rest of the produce.  A limited budget and limited options make this consumer very concerned about how to proceed.

Had you heard of the glyphosate ordeal prior to reading this post?  What are your thoughts on organic produce?  Please share any thoughts in the comments.  I’d love to hear what you have to say.