healthy

Recovery from an Eating Disorder: Practical Steps

Hello, friends. I want to let you know up front, where I am at right now is not my finish line. I still have work to do. I know that. I’m taking steps to get there. I think many times, people think any issue can be solved in 10 therapy sessions, and then all is well. But y’all, that’s just not how it works, at least, not for me.

For about a year, I went to therapy every other week, with the main focus being on my anxiety. I showed up, my counselor showed up, and God showed up in amazing ways. I saw many, many breakthroughs and revelation sitting on that couch in my counselor’s office. 

Then, my counselor asked me if there was another area in my life where I was still struggling. Maybe something that we hadn’t addressed yet, because we had been busy tackling the most pressing issue: anxiety. I opened up with her about my body image issues. I hadn’t really told her before about the time spent starving myself. I may no longer be physically starving myself, but my mind is still starving my heart from fully loving my body. I’m ready to be free from that.

So, our focus has landed here. Then COVID hit the world. Counseling via Zoom is very difficult when Internet is not readily available… but I’m doing my best.  Here are some practical steps I have been taking the past year to try and love my body well. 

In terms of exercise: I work out 3 or 4 days a week, instead of 6 or 7. I stick to what I love, and I try not to get caught up in thinking I should be doing more. I like running, yoga, walking, and swimming. I stick to that. If I miss a workout, I do not need to make up for it. I just keep on living my life, y’all.

In terms of food: I eat pretty much the same thing as everyone else in the house. This may seem like a “given,” but it’s not when you’ve had an unhealthy relationship with food. I’ve gone sugar-free, carb-free, dairy-free, plant based, and everything in between. I’ve counted calories, carbs, and containers. I’m over it. I genuinely enjoy my veggies and fruits, so a lot of what we eat IS that, but I’m also gonna eat dessert whenever I dang well please. I no longer track calories, or macros, or containers or points… I just eat real food. (Side note: If tracking is your thing, more power to you. I just know, for me, things get toxic when I track. I tend to obsess, and then when things don’t line up, I tend to be hurtful to myself. So that is why I don’t track. If you can track your food in a healthy and positive way that works for you, then go for it.)

In terms of mental health: I continue to go to therapy. This is a focus for me right now. Although I can practically tell you that I’m doing these things listed above, and that I desperately want to be okay with my body… the truth is I am not. I am all too aware of how my clothes fit and the mommy tummy I still have. So, we’re weeding out the lies and replacing them with truth. I’ve been listening to and I’ve been motivated by these lies for 21 years… I can’t expect to rid them in 21 days. It’s just not that easy. But I’m willing to show up every day, ready to fight another battle towards healing. I remind myself of these truths over and over when the lies try to speak. I know one day, the truth will be louder than the lies. So, I’m fighting for that day.

I hope you will too. You are worth the fight. Your spouse is worth the fight. Your child, friend, coworker, colleague, and teammate; they’re all worth the fight. Let’s suit up for battle, y’all.

A note to loved ones: Maybe you’re reading this, and you don’t struggle with an eating disorder, but someone you loves does. I beg you, please keep showing up in their lives. I know, it’s exhausting. It’s the same old fight again and again. But they NEED you. I remember feeling so alone, even though I was surrounded by people who love me. I hardly voiced anything to them at the time, because I didn’t want to be a burden. I didn’t want to bother anyone with my problems. So, please GO to them. Ask them how they are doing, and listen. Ask them what they need. Tell them the truth. Tell them they’re not a burden. Tell them you will fight this beast with them. Tell them healing is possible. Tell them they are loved. 

If you are battling an eating disorder; please get professional help. Look up some counseling resources in your local area, and call to make an appointment. When you call to schedule an appointment, let them know you’ve got an eating disorder and ask for someone with experience in that area. If there is no one trained in that particular office, ask for a referral. Most offices have a referral list for specific areas of training. You can do it! You really can be free. I’m cheering for you.

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Homemade Crunchy Granola

Yogurt for dinner. This is the kind of dinner I have when my husband is gone. I make random dishes that he doesn’t enjoy: lentil soup, rice and beans, vegan chili, and many plant based recipes on my mind. Now, to be fair: my husbands loves his veggies, but he also loves his meat. So, when he’s gone, we pretty much go plant based because that’s my jam. Plus, I finally found a dairy free yogurt that I love: So Delicious. It’s a coconut milk based yogurt.

So, one evening we wanted yogurt for dinner. The kids thought it was a fun idea, and I always think of the movie Julie + Julia when I eat this. However, if you’re gonna have yogurt for dinner, you need all the toppings to go with it. (If you give a mouse a cookie…).  We had plenty of berries, honey, chia seeds… but we didn’t have any granola. Now, I’ve made homemade granola in the past, but I’ve never been able to get it “clumpy,” and all clumpy granola recipes I was finding was using egg as the binder.

I finally stumbled upon a recipe by COOKIE + Kate that promised a clumpy granola without using eggs. I tweaked it a little, and my kids and I love it. Today, I’m sharing my version of this recipe with you… but first, look at the “clumpiness!”

 (Then just break it into the size you want!)

Ingredients

  • 4 cups rolled oats
  • 1 1/2 cups chopped nuts (I used pecans and walnuts)
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1/2 cup melted coconut oil
  • 1/2 liquid sweetener (I used half honey and half maple syrup)
  • 1 teaspoon vanilla
  • 1 cup coconut flakes

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a large mixing bowl, combine the dry ingredients.
  3. Combine the wet ingredients in a small bowl, and add to the dry ingredients.
  4. Mix really well to ensure it’s well incorporated.
  5. Line a cookie sheet with parchment paper, and pour granola onto the sheet. Make sure to pack it really tight together to help it clump together.
  6. Bake for a total time of 22 minutes, and stir halfway through.
  7. Allow it to cool completely before breaking it up. This will ensure it clumps.
  8. Store in an airtight container for up to 2 weeks.

Notes

  • I know honey isn’t vegan, but I still use it regularly as it has many health benefits. Feel free to use all maple syrup or agave to make this recipe 100% vegan. You do you.
  • Technically, this is a gluten free recipe, but some oats still contain gluten, so make sure your oats are safe if you have a gluten allergy.
  • Pretty much anything can be substituted or added to this recipe, you may just need to make a few adjustments! Some optional add ins are: dried fruit, seeds, and additional spices.

Enjoy this granola over your yogurt, in your bowl of almond milk (check out my easy homemade recipe), or just on its own as a snack!

Check out the poll I did on Instagram. The amount of people that find it acceptable to eat yogurt for dinner is pretty even, so how about you: Yogurt for dinner?

 

Almond Milk Recipe

Ok, y’all, now I’ve started making my own almond milk I’m not going back to store bought almond milk. There’s just no comparison, you guys. The taste is smoother and cleaner. My husband, who never liked almond milk before, actually likes this almond milk! So, just take my advice and go do it! It’s so easy to make, and you’ll have NO regrets. I got my recipe from Kris Carr. If you’re vegan, vegetarian, or just want to start eating healthier, go check her out.

Here’s how easy it is. You ready for it? Let’s go!

Ingredients:

  • 1 cup of almonds
  • 4 cups of filtered water
  • 2 pitted dates
  • Pinch of salt
  • Nut milk bag
  • Glass jar with a lid for storing.

Directions:

  1. Soak your almond for 6-8 hours. This not only makes them softer for your blender, but helps with digestion as well.
  2. Drain your soaked almonds, give them a rinse, and place in a blender.
  3. Put the filtered water, dates, and salt in the blender.
  4. Blend for a good 2 minutes.
  5. While it’s all blending, line a large bowl (needs to hold at least 32 ounces of liquid) with your nut milk bag. I like to use a liquid measuring bowl so I can easily pour it.
  6. Once it’s all blended, pour into your lined bowl.
  7. Squeeze the milk out of the nut milk bag. You’re basically “milking” the bag to make sure you get all this liquid gold. You should get 32 ounces.
  8. Store in a glass jar with a lid for up to 3 days.
  9. Enjoy on it’s own, in your morning coffee/tea, or anywhere else you like to use almond milk!                                                             

Now, I’ve love to know… what’s your favorite nut milk? I might have to try to make them all!

Simplify Food Choices: The End or the Beginning?

I had multiple people ask me why I gave myself a clean eating challenge. My main goal was and is this: for my health, and for my family’s health. I didn’t do it to lose weight or fit in a certain dress size. I didn’t do it with hopes to fit back in my pre-kids jeans (those days are long gone. A 30 year old who has had 4 kids does not need to be in a size 0 blue jeans). I did this for my health, and from there flowed different objectives I wanted to accomplish.

I wanted to be more mindful of what I put in my mouth. Many times I felt like a hypocrite (as I should) because I would deny my kids ice cream, but then bust out a pint when they went to bed. I noticed there were times I just drifted towards the pantry, not even because I was hungry, but just to see if something caught my eye… almost like I was treating food like entertainment. I realized I wanted to change my mindset about food: I want food to be enjoyable, but I also want it to serve a purpose. I want food to fuel and heal my body.

I wanted to create better habits. I mentioned in the beginning, so much of what goes in my mouth does so out of habit. What I also realized was so much of what I make is also habit. I’d like to think of myself as a pretty healthy person, but I have to admit I got a little lazy when it comes to preparing lunches. Most days when I pack my kids’ lunch it’s a peanut butter sandwich and a piece of fruit. Not terrible, but not amazing. I realized I need to work on lunch, and plan on buying a few containers that would be conducive for them to take veggies and hummus to school instead of relying on breads to fill them up. Please help! What are some of your favorite containers for your kid’s lunch box?

So, the results… Do I feel better? Sure, but I can’t say I notice a drastic difference. Now, this could be because I ate healthy about 70% of the time, or maybe I need to do this for 90 days or longer to notice a huge shift. But, I do feel better. It’s easier for me to wake up in the mornings (mostly) when my alarm goes off at 5:00AM (another habit I’m starting). I’m also pooping more. I go about twice a day without any effort, so that’s nice. I did lose about 4 pounds, also nice. I’m convinced I’m still addicted to sugar and bread because I still think about both often. Although, I don’t miss dairy… which is kind of funny because I used to tell myself I think I could easily go vegan if I didn’t have to give up cheese.  

What’s next for me in my food journey? I honestly am not sure. I’m doing more research, which mainly means watching a ton of YouTube videos (my favorites right now are Kris Carr and Dr. Axe which is kinda funny because they have 2 different views) and Netflix documentaries (Hungry for Change and Food Matters will rock your world) while I’m washing dishes and doing laundry. I do think I’ll be vegan one day. I’ve already made small steps in that direction, and I think that’s how it will happen: one small step after another instead of stopping all animal products cold turkey (I had to add that pun in there!).

Ok, I need some feedback while I’m still on the fence about where to go from here. What’s your food philosophy? Why did you choose your path?

Warm Kale and Mushroom Salad

It was just there. Staring at me. In all its mac and cheese gloriousness. It was saying Eat me. Eat the mac and cheese. I’m cheesy, I’m gooey, I’m somehow organic even though I came out of a box… I’d been having this argument with myself all morning. I fought with the flour tortillas that I used to wrap my sons’ tacos in, I stared longingly at my husband’s toast that was soaking up the yolk of his egg, and I argued with Annie’s Organic Cheddar shells and cheese. And I won, y’all. I thought for sure I’d be defeated, but I wasn’t, and I came up with a yummy warm salad to combat my hunger after defeating the mac and cheese.

I looked in the fridge, but I didn’t want your typical cold salad. I instantly came up with this simple, but delicious warm salad. The best part? It only took 10 minutes from start to finish. You need to try it, because it will change your life, or at least your vegan lunches.

kale-and-mushroom-salad

Ingredients

1/4 cup of sliced red onions

6 sliced mushrooms, your choice

2 heaping handfuls of chopped kale

2 tablespoons of coconut oil

Salt, pepper, and garlic powder to taste

Directions

1. Slice and chopped the veggies while heating up the coconut oil

2. Place the sliced onions in the pan. Season with salt and pepper.

3. Once the onions are translucent, add the mushrooms.

4. Once the mushrooms are softened, add the kale.

4. Sprinkle with garlic powder while the kale is softening, and add more salt and pepper if needed.

5. Enjoy your masterpiece and give yourself a pat on the back for turning down the mac and cheese.

Notes:

1. This recipe serves 1 person. Double or triple the recipe as needed.

2. Use this as a base for your warm kale salad. Get creative with your add ins!

3. Consider adding other seasonings like red pepper flakes or smoked paprika.

4. If you’re not a vegan, top with crumbled gorgonzola cheese.

5. If you’re not vegan or vegetarian, cook chopped bacon with the onions.

Try it out, and let me know what ya think! And help me out, what’s your favorite vegan lunch?

Gerber’s Go To Green Juice

So, I’ve kind of started a new ritual in my morning. Instead of going straight for coffee in the morning, I do a couple of other things first. First, I’ll drink a glass of water with doTERRA Grapefruit essential oil. Why grapefruit, you say? Mostly because it’s my favorite citrus oil in water, but it does have many benefits! Grapefruit helps support a healthy metabolism, aids to naturally cleanse your body, and can even help curb sugar cravings. I beg of you, don’t go to your local health store and drink those essential oils. Most the essential oils in a grocery store are even labeled, “Not for internal use.” Find a good quality therapeutic grade essential oil brand that is safe for ingestion. Obviously, my brand of choice is doTERRA, but don’t just take my word for it. Do your research and decide for yourself. I’ll be blogging soon on essential oil quality!

Moving on. The second thing I like to do after finishing my water (or many times I am drinking my water while making this) is make a green juice or smoothie. I do have a green smoothie recipe already posted, so today I’m going to give you our go to green juice recipe. Yum! I like to drink a green juice before eating breakfast or drinking coffee for a couple of reasons. I think it’s beneficial to provide your body with nutrients right away. Also, our bodies can quickly absorb and digest fresh juice. The vitamins, minerals, and nutrients can easily be absorbed and then our body can use this goodness to take charge of our day full of natural energy.

Ok, without further ado, here is the Gerber’s Go-To-Green Juice recipe.

Ingredients

  • Large kale (about 1/4 of a bunch)
  • 1 – 1 1/2 cucumbers
  • 2 celery stalks
  • 1 lime
  • Handful of parsley
  • I inch of ginger
  • Pineapple (to taste)

Directions

  • Throughly wash your produce.
  • Cut the fruit and veggies as needed to fit in your juicer.
  • Juice the goodness.
  • Stir and pour in fancy glasses for you and yours.
  • Enjoy!

Notes

  • This is a rough base. However, there are some ingredients we have found to be a “must have” for our home: cucumber, pineapple, and lime. The rest you can cater to your taste, or what you have in the fridge that day.
  • I try not to use a ton of fruit, as vegetables are healthier and have less fructose. If you find you need more fruit when you first start juicing, then just slowly decrease the amount of fruit overtime so the juice is majority vegetable juice.
  • Unless you really like lime, just stick to 1 lime. I tried 2 limes this morning and it was TART. Isaac loved it, but he could eat lemons and limes as a snack if I let him.
  • Have fun and experiment! We’ve also juiced carrots, beets, apples, broccoli, and much more. Find what works for you and your family.

There you have it, my friends! Enjoy the Gerber’s Go-To Green Juice to start your day.

What’s are some of your favorite juice combinations? Share in the comments below!

Granola Balls: Healthy and Toddler Approved!

As a mom of hungry boys, I am always on the lookout for healthy snacks that actually taste good. Then I stumbled across this gloriousness (not sure if that is a real word, but it should be) through my friend (thanks, Lindsey!) who had found this recipe on a blog smashedpeasandcarrots.blogspot.com. I think the term that they used for the snack was “energy bite,” but my son Noah renamed them “granola balls,” so that’s what we call them in my house. You can just call them “awesome.”

I knew this recipe was a winner when my son said it tasted like a cookie, AND I was happy with all the ingredients in the recipe. Not only that, but your kids can totally help you make this recipe. Let’s be honest, what kid doesn’t like being in the kitchen? Let’s get right down to it, because you don’t want to waste another minute without this recipe. Be sure to read all the way down to the notes for modifications for the healthiest snack possible!

granball1

Ingredients:
• 1 cup of oats
• 1 cup coconut flakes
• ½ cup of chia seeds
• ½ cup chocolate chips (optional)
• ½ cup peanut butter
• 1/3 cup honey
• 1 teaspoon vanilla

Directions:
1. Mix all the ingredients in a large bowl until they are all evenly distributed. I start with a spoon and end up working with my hands. Your hands will get messy, just embrace it.
2. Place the bowl in the fridge for about 30 minutes.
3. Once chilled, roll into 1 inch balls (makes about 20-25 balls). Again with the messy hands, but you can lick your fingers after!
4. Store in an airtight container in the fridge for up to a week, but they won’t last that long!

Notes:
• Instant oats are heavily processed, which means less nutrition. Use old fashioned oats!
• As far as the coconut flakes go, use UNSWEETENED coconut flakes. There is no need to add more sugar to the recipe, and you still get a great texture and flavor from the unsweetened flakes.  You can usually find these at any whole/health foods store.
• The original recipe calls for flax seed, which I actually always have, but I used chia seeds a few months ago and prefer the texture more in this particular recipe. You can totally use chia or flax or a combination if you wish!
• If you want to omit the chocolate chips, you can substitute any dried fruit in its place, but I gotta tell ya I almost always use the chocolate chips. The mini chocolate chips work the best, and it becomes more of a treat for me and the boys. 🙂
• You can use any nut butter in place of the peanut butter. Again, try and find one without any add sugar or junk (look on the back of your jar). I’ve used unsweetened/unsalted almond butter and it worked just as well.
• Honey has great health benefits, so I don’t substitute anything there.  If you can snag some local honey, use that for assistance in allergy relief!

You will soon find that this will be a staple in your arsenal of healthy snack. These are so much fun to make with the kids, and I’ve gotten opportunities to explain the ingredients going in the snack and why they are so great for our bodies.

Do you think your family will enjoy this recipe? Try it out and leave your reviews in the comments!

Cold Oatmeal: Sounds gross, Tastes good!

Cold oatmeal: It sounds gross, doesn’t it? When I first read about cold oatmeal it did not sound appealing. I think it’s because I think of the cold oatmeal I am usually eating: you know, the oatmeal that gets left at the bottom of the pot after my kids are all done eating… That kinda cold oatmeal. BUT this is not just someone’s lifeless leftover oatmeal. It’s a whole new way to eat oatmeal and it tastes so stinkin’ good. The best part is that you make it the night before so when you’re ready to eat breakfast the next morning, it’s all done! Did I mention you can totally make this dairy free if you wish? I got a recipe from theyummylife.com and just catered it to my preferences. So, here’s my first cold oatmeal recipe that I tried and adore! Let’s get started.

oatmeal

Ingredients:
• ¼ cup old fashion oats (stay away from instant, it’s way processed)
• ¼ cup vanilla yogurt
• ¼ cup milk
• ¼ cup berries
• ½ teaspoon cinnamon
• Dash of nutmeg

Directions:
1. Combine all ingredients in a glass 8 oz. jar with a lid.
2. Secure tightly with a lid and place in the refrigerator to let it sit overnight.
3. In the morning, top with fresh berries and one more dash of cinnamon. (Optional).
4. Eat and enjoy your healthy, ready-to-go breakfast. Share with your toddlers, which really means you should triple the recipe because everyone loves it!

Notes:
• To make this dairy free, simply substitute the milk and yogurt for a quality soy, almond, or coconut option. I used organic soy milk and it turned out great.
• You can use whatever yogurt you have on hand. If you want to avoid the added sugars of the vanilla yogurt, just use plain yogurt and you can add a splash of vanilla extract and honey to taste.
• When you mix all the ingredients together, it will be a thinner mixture and thicken overnight.
• This recipe makes one serving, so if you’re wanting to make it for your family just double or triple the recipe and place in separate jars so there’s no fighting over it in the morning.
• Get creative with the flavors and add-ins: try it with chia seeds or sliced almonds, bananas or peaches would be yummy too!

Have you tried cold oatmeal before?  What are your favorite add-ins?