Y’all, when we’re deep into a restrictive diet, we get so hyper-focused on being "perfect" that we tune out the signals our bodies are sending us...
This can be dangerous!
If we’re ignoring our hunger cues, we’re likely under-eating (AKA under-fueling ourselves), which can lead to SO much damage in our bodies.
It can also be detrimental for our mental health and self-esteem...
But so many of us have become experts on suppressing our hunger cues, depriving our bodies, and not properly caring for ourselves…
What we do at Be About Being Better is help people get in touch with their bodies again.
We educate clients on what they need in order to hit their goals (it’s so individualized), and help them live a sustainable healthy lifestyle by teaching them how to transition into eating intuitively.
Eating intuitively requires us to listen to the cues from our bodies! But we need to know how to adequately respond to those cues...
That’s what we help...
Y’all know what I’m talking about, right?
That moment in the day, usually around 3 o’clock, when you need another cup of coffee or you’ll fall asleep on your desk…
Well, here’s a hint… coffee won’t help!
Here’s 3 healthy things you can do during your 3 o’clock slump:
In 2018, King & Batu conducted a cross-sectional, longitudinal, and experimental study that found that with a daily gratitude practice, students were more motivated, engaged, and successful in school.
Although this study was conducted on students, I personally believe that we can extrapolate these results to various populations.
Which is why I encourage y’all to try this out for yourself…
Simple as that!
Then check in with how you feel after adopting a daily gratitude practice…
How do you show up differently?
How has your productivity changed?
Are you more engaged and motivated?
Do you believe you are becoming more successful?
Try it out and let me know how you’re feeling!
And if you happen to love science-based health, fitness, and wellness...
Zhou et al. (2018) conducted a meta-analysis, bringing together data from 14 different randomized controlled trials studying 683 patients with IBS.
Additionally, Malecki et al. (2018) conducted a randomized controlled trial on 109 females, aged 18-41 years old, who suffered from IBS (according to the standard Rome III criteria defining IBS).
So what did they find?!
The results concluded that low-to-moderate intensity and low impact exercise improved IBS-related symptoms. This includes bloating, gas, diarrhea, constipation, irregular bowel movements, abdominal pain, and one’s quality of life.
They specifically found that engaging in exercises such as yoga, walking, and Tai Chi can help to reduce IBS-related symptoms and improve quality of life in individuals with gut health disturbances.
So, there you have it! Take it easy, y’all!
And if you want a little workout freebie, CLICK HERE TO DOWNLOAD MY FREE AB WORKOUT! It will help...
The question is, can you love yourself and still want to make health changes?
My belief is that you can absolutely have self-love and health goals to adjust simultaneously!
And actually, throughout my coaching experience, I’ve found that in order to sustain a healthy lifestyle long-term you NEED to have self-love.
My philosophy is, if you’re not loving and appreciating yourself at all stages (yes, even your current stage), how do you expect to motivate yourself to make changes in the first place?!
Cultivating self-compassion will actually help you achieve your health goals!
They go hand-in-hand.
Self-compassion is defined as, “a self-attitude that involves treating oneself with warmth and understanding in difficult times, and recognizing that making mistakes is part of being human” (Neff, 2003).
Studies have shown that greater self-compassion is associated with positivity, optimism, happiness, lower prevalence of anxiety and...
You’ll be happy to hear… Not necessarily!
Not ALL processed food is bad for you!
And as we all know, processed food is nearly impossible to avoid in today’s society…
It’s actually ULTRA-PROCESSED food that is truly detrimental to our health.
So, let me explain the difference!
Processed food is anything that has undergone a change before it is sold. Food is considered processed if it has been changed in some way (dried, canned, smoked, pasteurized, etc.).
Ultra-processed food changes the food by manipulating it to include additives, sugar, preservatives, artificial flavors, and colors.
And remember! Ultra-processed food can lead to chronic disease development over time like obesity, hypertension (high blood pressure), Hyperlipidemia (high cholesterol/triglycerides), Diabetes, etc.
So, as I always say, enjoy it, but keep it balanced y'all!
And if you get overwhelmed in the grocery store or don't know what to buy, ...
I’ll tell you this… It’s not a build up of lactic acid.
Lactic acid is recycled and cleared out of the muscles quickly and effectively through a process called the “Cori Cycle!” Through a series of chemical reactions, excess lactic acid that builds up in the body during exercise is converted back into glucose (AKA sugar) and used as energy for your muscles to fuel your workout! Aren’t our bodies incredible?!
So if it’s not lactic acid that’s causing sore muscles… What is it?!
When you exercise, your muscle fibers repeatedly cross over each other with each muscle contraction; which over time, leads to the development of micro-trauma or muscle damage.
But this damage is actually GOOD! Don’t panic!
Whenever your body experiences trauma, your body stimulates an inflammatory response and it sends fluids and nutrients to that area to initiate healing.
THIS process is what causes the muscle soreness. Your...
This is a COMMON MYTH!
So does it?!
Here’s the tea...
Alcohol does have more calories per gram. It has 7 calories per gram, whereas protein or carbs is only 4 calories per gram.
But this isn’t actually why people develop a “beer gut” from excess alcohol consumption...
When we consume alcohol, there is a shift in our metabolism.
The normal process that the body uses to break down calories (think energy) is through a process called The TCA Cycle (also referred to as the Citric Acid Cycle or Kreb’s cycle). When we consume alcohol, the TCA cycle is DOWN-REGULATED and the process for fat storage is UP-REGULATED!
But don’t worry, y’all! There’s a way to make healthy choices when you’re drinking...
It’s important to remember that keeping everything in moderation will always benefit you. It'll help to prevent those negative feelings and experiences post-alcohol.
And if you get overwhelmed in the...
In 1968 the American Heart Association recommended lowering your blood cholesterol levels by consuming less than 3 egg yolks per week.
However, the research has consistently shown that consuming dietary cholesterol DOES NOT influence your blood cholesterol levels!
Every cell in the body has the capacity to make its own cholesterol. Cholesterol is an integral part of the cell, helping to keep its structure and shape. This means that the body is actually really good at processing cholesterol, and these processes are tightly regulated in the body.
PLUS since the body has the ability to make its own cholesterol, we don’t even need to consume dietary cholesterol to give us the amount we need to thrive.
And like I said before… Dietary cholesterol wouldn’t even influence our blood cholesterol levels, anyway!
Because of the consistent literature on this, the American Heart Association actually got rid of the egg recommendation. So it is totally safe for...
Let me tell it like it is...
KETO ISN’T YOUR ANSWER!
Y'all know how I feel.
Fad diets, crash diets, restrictive diets (literally any diet or detox) do not provide enough support or the right strategy to lose weight in a sustainable way.
And it definitely doesn't cultivate a sustainable healthy lifestyle!
Hate to break it to ya, but...
So much research has been done on the ketogenic diet specifically proving that it's no more beneficial for you than a higher-carb diet.
When studying obese and overweight adults, half on the ketogenic diet, half consuming carbs but with consistent calorie intake, they found that there was no difference in weight loss between the two diets (Gardner et al., 2018).
Research found that the ketogenic diet led to higher cholesterol & higher inflammation in the body (Rosenbaum et al., 2019).
It has been proven that the ketogenic diet is NOT superior to a diet that is higher in carbohydrates (Iacovides et al., 2019).
If you want to go to a restaurant, order whatever you want, and NOT leave feeling gross, bloated & guilty about what you ate… I'm here to tell you, THAT IS POSSIBLE! The answer is here.