Eat This, Not That! (part 1)

This week, I wanted to share a few of my go-to diet hacks with you!  But first, I want to talk just briefly about “dieting” 

 It’s so important to remember first and foremost that with everything in life, BALANCE IS KEY.  This is especially important to remember when developing new eating habits. If you’re anything like me and love your sweets, fried food, extra cheese on everything please! … Let me just say that I understand your struggle!  Making small changes and enjoying the journey  is the only way to get long lasting results.

There are so many healthy alternatives out there today and I am so excited to share them with you all! Many of these items are now staples in my diet.  I didn’t make all of these changes overnight… it took a lot of time but it has been rewarding both physically and mentally.  I feel better, I’ve been able to maintain my weight loss and I attribute so much of that to making the changes below. Along with lots of juicing of course :)  Here is my special edition of “Eat This, Not That”  

Ezekiel VS. Whole Wheat 

Most people know that wheat bread is better than white bread.  There is a big difference between Sprouted Grain (Ezekiel Bread) Whole Wheat and White Bread.  Contrary to poplar belief, whole wheat isn't much better than white bread.  When you eat bread that is made with refined flour (which is most bread) your body processes it quickly like a sugar which throws off your blood sugar levels.  This causes a lot of people to gain weight and bloat.  Most whole wheat and white breads are loaded with preservatives, GMO's, added sugars, and. artificial flavoring and coloring.   

Sprouted Grain Bread (Ezekiel Bread): 

Contains NO FLOUR 

Technically is made from vegetables.  In order to sprout a grain, you soak it until it becomes a little plant! 

Easier to digest 

Is Gluten Free 

Contains more Protein 

I can't remember the last time I bought anything other than Ezekiel Bread.  Ezekiel offers a lot of other "bread like" products and I use them all... Sliced bread, hamburger buns, muffins, tortillas and more!   This an easy switch to make and it's nice because you eat carbs and bread... GUILT FREE! 

Earth Balance Butter VS. Butter or Margarine 

Earth Balance Butter is a dairy-free butter spread that contains NO artificial ingredients. It's made from expeller- pressed oils and has the same rich, creamy, taste and texture of regular butter.  It's Vegan, Lactose Free, Gluten Free,  0g Trans Fat, Casein Free,  and Non GMO.  I haven't stopped using this product since I first tried it years ago.  It's nice to put on toast, cook with, and more! 

Coconut Milk or Almond Milk VS. Milk 

Unsweetened milk alternatives (coconut and almond milk) contains less calories than cows milk.  For example, 1 cup of almond milk contains 40 calories per cup whereas skim cows milk contains 90 calories.  Cows milk also contains a higher amount of carb.  In a cup of cow's milk, there are around 12 grams of carbs whereas unsweetened almond milk contains less than 1 carb per cup.  Almond milk is right in heart healthy polyunsaturated fats while cows milk is mostly saturated fat.  Both almond and coconut milk are delicious.  It may take some getting use to at first if you are one who loves their glass of milk but your heart, health, and tummy will thank you!  You can enjoy a glass guilt-free, pour of over cereal, use it in a smoothie, cook/ bake with it and more! 

Eat Pastry Cookie Dough VS.  Regular Cookie Dough

If there's one thing I can't live without.. it's cookies... and cookie dough.  I discovered Eat Pastry awhile ago and since then it's my favorite treat to pick up on the weekends.  This is a great guilt-free dessert and I promise that you will be impressed with the taste! 

Eat Pastry is: 

Vegan 

Gluten Free 

Organic 

No: dairy, eggs, cholesterol, artificial flavors, or hydrogen oils.  

Other products: Chocolate chip cookie dough, peanut butter cookie dough, oatmeal raisin chocolate chip, sugar cookie dough, and snickerdoodle.  

Quinoa VS. Brown Rice

Brown rice is often thought of as the healthy alternative but Quinoa has been giving brown rice a run for it's money when it comes to being the healthiest grain.  

Quinoa has : 

More Protein 

Less Carbs 

More Fiber 

More Magnesium 

More Iron 

More Potassium 

More Zinc 

Digests easier 

Naturally Gluten Free 

Packed with Nutrients 

Low Glycemic Index 

Benefits for Metabolic Health  

Alternative uses:  Fried "Rice",  Quinoa Cookies, Hot "Oat" Quinoa Cereal, Quinoa Breakfast Pancakes, Salads, Cakes and Fritters, Quinoa Bites, Quinoa Burgers, Quinoa "Tater" Tots, and more. 

Please keep in mind that these are simply my personal suggestions formed from my own experiences with my weight loss journey.  Making these small changes worked for me.  I have been able to maintain the 40 lbs I lost by sticking to these changes I made in my diet.  I was always a big yo-yo dieter... I would try something for a few months and then revert back to my old eat habits.  This is why it was so important for me to find healthy alternatives that I could use for the rest of my life! 

I can't wait to share part 2 with you later this week! 

Always keep striving to become the best version of yourself and make the most out of the last few months we have left this year! 

xoxo 

Ashley 

How I Lost 20 lbs & Gained a New Lifestyle

How I Lost 20 Pounds and Gained a New Lifestyle

For those of you who don’t know me, my name is Katie and this is how I lost 20 pounds and went on to compete in my first fitness competition.

Up until college I had always been active and able to eat pretty much whatever I wanted. Once I got to college my whole lifestyle changed. I partied at least 3-4 times a week, started smoking cigarettes (ew, I know), only occasionally worked out (but kept eating what I wanted), and had a horrible diet that contained a lot of late night McDonald’s runs. I had a lot of fun in college but after gaining 12 pounds and having such poor health I realized I wasn’t happy anymore. This started my weight loss journey.

 I knew that I wanted to lose weight but I also wanted a new lifestyle that I could maintain and for that reason I didn’t take any weird diet pills, go super low carb, join Jenny Craig, whatever. I quit smoking because you can’t exercise when you can hardly breathe. Then I started to learn as much as I could about nutrition and I incorporated nutritious foods into my diet. I also minimized eating out because it’s easier to make cleaner food options at home and I cut out the binge drinking (obviously).  I started exercising at least 5-6 times a week (weight lifting and cardio mix). Last, I found new things that I enjoyed like clean baking and lifting weights. If you enjoy what you’re doing then the weight loss is all that much easier.

After losing 16 pounds on my own, I made the decision to compete in my first fitness competition as a bikini competitor. Through clean eating, heavy lifting, cardio, and lots of coaching from my Fitshop coach, Jenny, I lost 4 more pounds and stepped on stage. I wanted to compete to win but mostly I wanted to compete to show off what I had worked so hard for. Ask me a year earlier and I would have never been caught dead in a tiny red bikini ESPECIALLY on stage but the new me was happy, healthy, and proud in her own skin. I loved competing and being confident on stage and I found out that this was something I wanted to keep doing!

I’m not going to sugar coat it, losing weight and completely changing your lifestyle isn’t the easiest thing to do. But it can be done and it gets easier. Besides working out on my own I would sometimes see a trainer, Marisa. She would watch me get discouraged because I didn’t see the scale go down in a week and she always told me to keep going, never give up and never lose patience. Keep working and it will pay off! You might not see changes every day but if you give up then you won’t ever see those changes. It was also difficult for me to find balance with food. This was something that I struggled with up until very recently. I realized that you have to find balance and moderation. Eat healthy, work hard, but go enjoy ice cream with your friends once in awhile. Find that balance in your life to where you enjoy every minute of it. One ice cream cone won’t make you fat and it’s good for your mental health so go enjoy every bite. The next morning wake up, eat a healthy breakfast, and go get a good workout in. It really is all about balance and moderation because that leads you to a healthy LIFESTYLE, not just quick weight loss.

What kept me motivated throughout this journey was my drive to be better. If you’ve always wanted to be a bikini competitor then go do it! Only you can make those dreams come true through hard work and persistence. I’m lucky I had a lot of support but I also kept myself motivated by knowing what my goals were and how I wanted to achieve them. Very often I write my goals down so I can see them, I keep my trophy’s up from my first competition to remind me that I want to come back better next time, and I keep going, pushing myself to be my best self. Having visual goals helps to keep you motivated whether it’s to lose weight, step on stage, compete in a marathon, whatever it may be. You can do anything you set your mind to so keep going.

All of this is about finding YOUR happiness and being YOUR best self. Never forget why you started! I hope you enjoyed my featured blog! You can follow me on twitter and Instagram at katielynn_xo. Looking forward to chatting with you again soon!

Xoxo,

Katie