Accept Your Body

Your body— is your body.

As long as you choose to listen to your body— to eat when you’re hungry, stop when you’re full, exercise when you have energy, and relax when you need rest, your body will find it’s natural set weight.

So for all of those who think it’s alright to give your two cents about someone else's body, or that those who accept their bodies at all shapes and sizes endorse something negative….you endorse self hate, you endorse disorderly eating, and you endorse poor health.

Someone else's body is NONE of your business.

So keep your judgments where they belong... to yourself.

Body acceptance is a major thing to have BELIEF in!

Get rid of these ridiculous labels. Who draws the line between “fat” and/or “skinny” anyways?

Why do we give so much power to these stupid words? Why do we let them define who we are?

You cannot look at someone and automatically assume their health status from their shape or their size.

You can disagree with me all you want, but I know this to be true.

At one point in my life, I was 50+ lbs overweight. I could barely walk up a flight of steps without losing my breath. I ate when I wasn't hungry. My skin was breaking out because I was choosing the wrong foods. I didn't listen to my body at all. A few years later, I finally had enough of feeling like crap. I started listening to my body and eating super-foods. I lost 50 lbs and gained so much more energy. It was a life changing experience that I made for MYSELF, not for anyone else.

I am proud to be able to stand up for others and shed some light on the way we view our bodies and talk about the bodies of others.

So stop the labels, stop the remarks, and stop the hate.

Why is it so hard to watch people love themselves, to accept themselves as they are?!

Personally, I look up to these people, I wish I was confident enough to do the same.

Learn to love the skin you're in, and allow others to do the same.

The body shaming stops NOW.

~ J. Lynn

5 Tips to Make Meal Planning Easy

Odds are you probably begin off each week with every intention of eating healthy, home-cooked meals. Then reality happens, and the next thing you know, you’re grabbing fast food on the way home from work. Eating healthy food is easy. Cooking healthy food is the real challenge. Here’s a few simple meal-planning tactics that will help you get your nutritional game headed in the right direction.

1. Set Your Objectives

Your nutritional essentials are the groundwork of your meal plan. So before you start flagging recipes, do a quick evaluation of your personal goals.

• What do you need to eat more of?
• What do you need to eat less of?
• Do you have a target calorie count?
• What foods are best for you?

My key piece of advice for someone who wants to start meal planning is to find out what food is right for his or her body. When you meet the body’s fuel requests, starvation disappears and food cravings are nonexistent.  Your energy, mood, and well-being all improve.

2. Make a Plan

Once you know what you need to eat, assemble a master list of recipes. Use an organizational method that works for you — Pinterest, meal planning apps, index cards in a recipe box or a recipe binder. When I find a recipe I want to make, I print it out and add it to my collection. It’s important to keep diversity in your plan so you don’t get bored. When you’re planning your meals for the week, it’s okay to leave some flexibility.

3. Shop Cleverly

Make a grocery list based on your favorite healthy foods and any new recipes you’ve pulled. Make a list of the foods you know are a part of your meal plan, and make sure you stock up on those. I always have tons of fresh fruits and veggies in my fridge, along with chicken and fish. I keep almonds and peanut butter in my cabinet as well.  Also, I store lots of seasonings in my cabinet so this way, no matter what protein or veggie I decide to make, I always have a way to flavor it.

4. Knock Out the Prep Work

When you get home from the grocery store, don’t shove your groceries in the fridge. Peel and slice your vegetables first. Instead of making it a daily chore, you’re done all at once. Also, it makes you more likely to grab those healthy foods to snack on when you’re hungry. Prepping your food is a huge part of success. I cook enough protein to get me through at least three days. I also bake a few sweet potatoes at a time because those are easy to grab if I’m running out of the door.

5. Don’t Sabotage Yourself

Once you’ve planned and prepped, the tough work is done. Now all you have to do is avoid the usual pitfalls. One common fault is trying to eat foods you don’t really like. If you hate the taste of spinach, you’re not going to grab it when you’re hungry. I also suggest not purchasing junk food. It’s easier to avoid when it’s not in your kitchen. However as long as you plan ahead, shop for healthy foods, and keep some go-to recipes in your stash, healthy eating will become simple.  

~ J. Lynn

What Occurred When I Gave Up Sugar for 3 Weeks?

For as long as I can remember, I’ve had a sweet tooth. I can demolish a dozen of peanut butter cookies in 30 minutes flat. I love healthy and nutritious foods and eat a salad almost every night for dinner, but my self-discipline is non-existent when it comes to baked goods and ice cream.

Unfortunately, a tendency to over-indulge in sugar can lead to health issues, so back in 2009, I decided to really embrace a healthy lifestyle and ditch sugar.

Here’s how I gave up added sugar & how you can do it, too!

The Guidelines

1. No added sugar, no artificial sweeteners, and no alcohol.

First, I had to figure out what in my diet had to go.

So for 3 weeks, try these tips that helped me:

• Make your own salad dressing instead of buying it from the store
• Drink plain black coffee for an afternoon pick-me-up instead of a handful of M&Ms
• Drink the unsweetened version of vanilla almond milk
• Eat plain Greek yogurt instead of a flavored kind
• Eat fruit to satisfy your sweet tooth
• Avoid alcohol ;)

However, just because I was giving up added sugar for a few weeks didn’t mean I had to walk away from it forever. Sugar can be useful at times and it can be an ingredient in perfectly healthy recipes. The key is moderation. Since moderation is clearly what I lack when it comes to sugar, I decided it was best to start from zilch, which is exactly what I set out to do.

The Experience

The first week was unbelievable. The second week I wanted to call it quits. And, the third week I examined a whole lot about my life.

I experienced a more even energy level. This made me feel great during the first wee. The second week, my cravings took over my mind. I had to make a conscious effort to choose plain black coffee instead of a box of Lorna Doone cookies. It was harder to plan out all my meals, but I did it anyway.

Despite my fatigued willpower, I survived the second week, and, surprisingly, entered the homestretch of this experiment with a new kind of inspiration. I had yet to give up, and I had proven to myself that I could actually do this thing! Overnight oats sweetened only by strawberries tasted like an indulgence. Water infused with lemon and oranges sustained me through a tough afternoon.  I felt good about eating clean food, and I was happy with how my body looked.

The Physical Changes

Simply by removing sugar from my diet, I lost six pounds in three weeks. I also had a flatter tummy for three weeks. I was less bloated and had more energy. Needless to say, I loved that more than a cookie!!! My complexion also improved after eliminating the sugar. 

The Result

I had an epiphany.  I thought to myself “What if I could enjoy sweets in moderation?” As much as I missed eating whatever I pleased, I hated the bloated, sleepy feeling that came with over-indulging in sugary foods.

After three weeks without sugar, I had lost weight, gained energy, and developed my taste. I also spent considerably less money on food and drinks. I guess that’s what happens when you pass on wine and dessert. I don’t think I could permanently say goodbye to my favorite red velvet cake, however I’ve gained a much better understanding of balance and quality.

Do you want to try to giving up sugar?

Here are my tips, enthused by what I learned through my own experience.

1. Eliminate your kitchen, home, and work-space of sugar before you begin.

2. Get a support system, and don’t be afraid to ask for help. A good support system can strengthen your willpower when you feel it diminishing.

3. Learn what sugar is. This seems obvious, but sugar hides under a lot of names. Knowing what to look for and knowing what products tend to have sugar in them can save a lot of time and confusion.

4. Prep yourself for success. Make sure you always have sugar-free foods on the ready.

5. Getting enough sleep is also really important. When my energy was drained, so was my willpower.

6. Know how to cheat. I chose my cheats carefully. I indulged in a few pieces of dark chocolate a couple times. I ate dark chocolate because studies have shown that dark chocolate can be good for your health.

7.  Lastly, fruit is your best pal. When fruit is the only sweet thing you eat, it tastes really sweet. 

Thank you for reading & I can't wait to hear about how you quit sugar!

~ J. Lynn

We Rise By Lifting Others!

All too often, people are trying to tear others down. We shouldn't bring negativity into others' lives. We only RISE by lifting others UP! Please take a moment to think before you speak. If you know someone who is going through a difficult time, support them. Be a positive influence to one another. Make sure they are constant in their faith. God won't give anyone more than they can handle. Reassure people of that and brighten someone's day!

~ J. Lynn