✨ Healthy Habits ✨

✨ Healthy Habits ✨

Morning Routines help… Mine seems to change quite a bit unintentionally 🤦🏼‍♀️ …BUT the one thing ☝🏼 that never changes is drinking @defiancefuel water as soon as I wake up. 💦

In fact, if I could give you ONLY ONE tip on how to be healthier, it would be to drink more water. Here’s just a few benefits of drinking water on an empty stomach

▶️ Increases Your Metabolism
▶️ Prevents Headaches
▶️ Regulates Your Digestive Tract
▶️ Strengths Your Immune System
▶️ Improves Your Skin
▶️ Increases Your Energy

Idk bout you but I’d like all that 🙋🏼‍♀️ The Quality of the water you drink does matter… Try Defiance Fuel’s 30 Day Challenge & tell me how much different you feel!

Reject the "Diet Mentality" with Intuitive Eating

Reject the “Diet Mentality” with Intuitive Eating

These are tips from 2 dietitians – The Original “Intuitive Eating Pros”. This is almost the opposite of following a specific “diet” or eating “plan” but I feel that it is an important concept to develop over time. Since diets are plans to get you to a specific goal — after that goal is reached, it’s important to be able to choose foods and listen to your body for prompts on what it actually needs.

If you would like more blogs and information on this topic, you can subscribe to their website (sited at the end).


Principles of Intuitive Eating

1. Reject the Diet Mentality

Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food

Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police

Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness

Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor

The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough.”

7. Honor Your Feelings Without Using Food

Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion as well as the discomfort of overeating.

8. Respect Your Body

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise—Feel the Difference

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.

10. Honor Your Health—Gentle Nutrition

Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.

Source: Courtesy of Evelyn Tribole and Elyse Resch. (Insel 600-601)

WiserFit Tips when Traveling

WiserFit Tips when Traveling

Staying healthy while traveling doesn’t have to be stressful. A little planning can go a long way when you’re on the road. It really comes down to just simply being prepared for what you may or may not encounter along the way. Here are some  guidelines that can really help. Most of them will save you money too! 😉

  • Bring your own snacks

Snacks at airports are so overpriced anyway. And if you already have snacks with you, you won’t have to try to find healthy snacks or end up buying unhealthy snacks because that’s all that’s available. Examples: Almonds, mixed nuts, fruit, protein bars, popcorn, protein powder, individual packs of peanut butter, etc

  • Go to the Grocery Store at your destination

Go get a few groceries if at all possible so you don’t have to eat out for every meal. Get the basics –  like water, oatmeal, greek yogurt, fresh fruit, etc to have on hand so that you don’t have to go to the breakfast buffet every day – avoids temptation for extra calories and also saves you time and money. Plus you’ll never have to skip breakfast if you oversleep because you’ll have food.

  • Eating Out

Restaurants usually give you over twice the recommended portion for what a typical meal should be. You can actually take advantage of this by turning it into 2 meals. Ask for a To-Go Box with your meal, before you start eating. Portion out half the meal into your box to go with you for later. Then set it aside to take with you, and eat the other half of your meal on your plate. If you’re still hungry an hour later, then eat the other half, but chances are – you won’t be hungry again for another 2-3 hours.

  • Drink TONS of WATER

Drink even more than normal! Being hydrated will help you feel better while traveling, but also will help keep you away from sugary sodas or other cravings.

  • Stay Active

Even if you only have time for a 20 minute walk or workout first thing in the morning – get up a few minutes early to start your day off right, it’s worth it! If there’s no gym, do exercises in your room.

  • Don’t let yourself get hungry

THAT’s when you’ll have the tendency to overeat. Keep eating small portions throughout the day and don’t go too many hours without eating.

  • Get plenty of sleep

We all make bad decisions when we are tired or hungry! Always try to get a full night’s rest.