The Trend Is Turning: The “Clean Eating” Myths That Have Been Researched

Popular topic today: CLEAN EATING!! Nutrition is such a vital aspect of our well-being, so it’s no surprise that it has become such a focus in recent years. The internet has given us all the power to have more control of the food we eat and how it’s sourced than ever before. No longer do we just have to accept what’s on the back of a packet as being good for us – we can go and check, verify, and even test the claims that people make. But just like most popular subjects on the internet, there is SO MUCH information and it can be so easy to have no clue what is healthy and what is not.  

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Being healthy has always been important but it seems to be at a new level these days. How to be my healthiest self, constantly hearing of new healthy things and needing to try it, “fueling” our bodies, pinning hundreds of healthy recipes that we someday might try, this popular interest in healthy eating developed the over used term, “clean eating”. When this term was first thrown around it was all you would see on the popular blogs, all about living out a life with “clean eating”. It dominated the blogosphere which meant in time, it spilled into traditional media as well. Anyone who cared about their nutrition wanted to ensure that they were doing it in a “clean” way; they wanted to know what foods to shun, and what foods they should introduce into their diets. Honestly, as annoying as the phrase “clean eating” can be, because it is overused so much, what a great annoying phrase it is! Just like everything new, sparkly, and exciting, it was a bit over the top but really, what is wrong with people wanting to nourish their bodies with clean food and having a genuine interest in what they are putting into their bodies? The negative perceptions on clean eating in my opinion is not on actually eating clean, its on the annoying term CLEAN EATING. 

The tide is turning. There has been a backlash against clean eating for awhile now, to the point that some of its most famous proponents refuse to use the term. The reasons for concern are primarily psychological rather than in terms of nutrition (though there are dangers in this sphere, also). The idea that some food is inherently bad – i.e. dirty – is not a healthy way to think about food and not how we want our kiddos thinking of it either. Are we gross or bad for eating a cupcake? NO! Eat the darn cupcake, just do not eat 10 of them a day 🙂 

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Does “Clean Eating” work, or is it bad for you?

It’s not bad for you, but it can be if you take it too far. The idea of everything in moderation is one that applies strictly to clean eating, though people tend to forget that. It is not an all or nothing concept. Many people follow a “clean eating” lifestyle but remember that everyone is human and even those perfect eaters still indulge, just in moderation. 

When someone switches to a “clean” diet, they tend to have to throw out a lot of processed, high-sugar, bad-fat type food. Of course they feel better and lose weight when they do that! Anyone who reduces their intake of highly calorific food and replaces it with something more nutritious is going to feel the better. The benefits of removing processed food from your diet is undeniable. 

Why Change If It’s Not Broken?

This is a natural thing to wonder if you have been adhering to the “clean eating” rules for awhile now. The main problem with diving in 100% with the clean eating process is that it’s expensive; especially when you factor in all those “superfoods” we’re meant to want to eat or drink. It’s also time-consuming, which can lead to occasional fall-off-the-wagon moments when you’re rushed and it’s inconvenient to prepare a meal from scratch. This cycle isn’t eating in moderation which – remember – is the key.

What’s Wrong With Superfoods?

The problem with superfoods (as well as supplements and dietary additions) is that they don’t tend to be that well tested. Without scientific evidence, you can spend a lot of money for a benefit you’re never going to get.

Of course, some superfood, supplements, and dietary additions are indeed everything that they claim to be. The nutritional content of these foods can be checked and verified, or can be a solution to a genuine problem. So not all of these things are bad – in fact, some of them satisfy a genuine need, and shouldn’t be eliminated from your diet.

So Which Are Okay?

Again, it doesn’t have to be an all in, 100%, only taking in clean foods and eliminating everything else. This is not realistic and leads to frustration. If you want to supplement a healthy diet, then there are some foods and additions that can genuinely benefit your diet.

  • We know that chia seeds are high in protein, so they’re a fantastic source if you need a natural energy boost. 
  • Dietary additions such as sulfur crystals and magnesium flakes are also satisfying a need; the issues that industrial farming has brought to the nutrient quantity of our fruit and vegetables. This is a known fact, so using these items to try and replace what has been lost over the years is a great idea. I will say I have not personally tried this one but I had to share the research as it is very interesting. 
  • There’s a pretty great chart here which brings together all of the scientific evidence for the various superfoods. Garlic, olive oil, and omega 3 supplements all score well; superfood staples such as acai berries or alfalfa, meanwhile, are struggling. What?!? I thought acai bowls were an awesome thing, that’s what pinterest and instagram post have shown 😉 

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What Should Proper Nutrition Look Like, Then?

So how in the world do we know what is right and what is wrong? The opinions and research are overwhelming and often over the top. If adhering to the core principles of the “clean eating” movement isn’t the best idea and you don’t need to spend a fortune on unnecessary superfoods and supplements… what do you do?

The truth is that nutrition is a complicated science, which means there is no “one diet fits all” available. Instead, you have to listen to your body, especially if you’re trying to solve a health condition. You could try an elimination diet , which can help you identify the foods that you have an issue with. I was having stomach issues years ago and I used the elimination diet to find out that I have a sensitivity to lactose. 

If you just want to eat well for general health, then many of the principles of “clean eating” are good to follow – there’s just no need to call it clean eating, that might just annoy someone 😉 for the love!  Instead, think of it as proper nutrition and keep it simple! 

  • Plenty of vegetables
  • Not so many fruits, as fruits are notoriously high in sugar.
  • Opt for low-fructose fruits such as blackberries and blueberries if you do want to eat fruit.
  • Grains and nuts should be incorporated into your diet.
  • Avoid highly processed food on a regular basis – it’s fine for an occasional treat, but not for a nightly staple.

And there you have it. Clean eating has, to an extent, been busted. The superfoods that cruised on the back of the movement have definitely – with a few exceptions that satisfy other “need” criteria – been busted. You don’t need to spend a fortune on nutrition to feel and look good; you just have to practice moderation, and never let yourself be convinced that anything is inherently “dirty”. Sometimes we need to step back and just do what works best for YOU and ignore all the newest trends. Do your best, stay realistic, indulge in moderation, and don’t be too hard on yourself! 

Thanks for stopping by today! I hope you have a great first day of summer 🙂

Well Hello!

Hi!! I cannot believe it’s been almost two months since I have sat to write a blog post. As much as I missed blogging and sharing some fun goodness with you all, I must say it was a much needed break. I promised myself once I finished my thesis and my last graduate class, that I would put my laptop away for a bit and just enjoy all my free time with my family or actually sleep :). And that is exactly what I did! I knew my blogging adventure would take a turn once I became a mom but I just wasn’t sure what that turn would look like. If it was something I wanted to continue or put to the side permanently. After giving it some thought and hearing from some of you, I am just not ready to be done blogging completely. I will not be publishing tons of content, or sharing every little detail, but I love the connections I have made through this creative platform of mine, and when I am able, continuing to share some goodness is something I want to do. I recently put together three new workout programs for some pretty awesome ladies and it was exactly what I needed to remind myself how much I love helping others in their health and fitness journey and just bringing some light to others 🙂 SO thank YOU for sticking with me and following My Goodness. It was really nice to hear from many of you throughout these last couple of months!! I have some fun ideas planned for the blog and inevitably will be sharing some things we are learning with being new parents and will continue my health and fitness posts.  I plan to blog when it fits in and it feels right. I really enjoy it and never want it to feel forced or stressful. So that is where I am at with my blog.

How about a quick little update on things over here? And by quick I mean extremely wordy, far too long, and poorly written. Here goes….

First up is of course, JoMarie! Ugh you guys I could write about this girl all day long, seriously. I will just worn you know I am an obsessed first time mom who thinks her little one is the coolest person on this earth. With that, I will always keep it real with you guys and will not just be posting about how amazing my daughter is 😉 this parenting thing can be tough work and that is no secret to me! I have some specific posts planned about our first 6 months together so I will not get too detailed now, but a little update won’t hurt. Who doesn’t love cute baby pictures on a Friday? Jo is the sweetest little girl and has absolutely changed my outlook on life. She brings a crazy amount of joy to us and Nick and I couldn’t be happier to be seeing the world through her bright blue eyes. She is pretty great and I feel very blessed to be her mama! She will be 6 months next week and I’m kind of dreading it to be honest. This last month she has just changed SO much and I would greatly appreciate it if time slowed down just a little bit. She got her second tooth this week and I would be lying if I said I was excited. My baby is growing so quickly and this is just a reminder to not take a second for granted. JoMarie is so very loved and I always remember this special time in our lives!

Next up, me! Oh gosh, hmmmmm. I’m doing well 🙂 Life is much less stressful now that I’m officially done with my Master’s program. THANK THE LORD! I really loved the classes I took throughout the last two years and I learned a ton. But having a newborn and trying to balance going back to work, starting a new position at work, a new baby, and school, while trying to keep up with seeing friends and family, it just kind of sucked to be honest and I couldn’t have done it without Nick’s consistent support and our amazing families help! I love having that off my plate and off my checklist. Not much else has changed with me other than becoming a Mom! I really do feel like this is what I am made for. I think everyone says this, but becoming a parent really does change you in ways you cannot understand until you are holding your baby in your arms.  I was hit with this new level of gratitude and contentment. I have been thrown some curveballs these last six months, some great curveballs and some unexpected not so great, but there is just a new calm in me now, a new grace and it all came from adding this little life to the world. Things have changed BIG time and our focus, perspective, and outlook has taken a shift and it feels good! Life is too darn short not to live it being your most happy self, whatever that looks like for you. I am currently reading “Present Before Perfect” and oh my gosh to anyone who is a people pleaser, tries to do it all, wears 498094383 hats, or just needs a good read, I highly suggest it. It is reminding me when I need it the most to be present in every situation you find yourself in, reminding me that it is okay to say “no” and how I will never regret doing what is best for myself and my family. It’s a great book and is helping me stay centered during this exciting time in our lives!

I’m back to work in a new position that I trained for, for the last two years and I am enjoying it! I am working out when it fits into my schedule, and when it doesn’t, it just doesn’t and that is okay. Getting use to my body after baby has been interesting but I’m learning to embrace the small improvements. I am still amazed with what our bodies are capable of. My outlook on eating right and working out hasn’t changed much. It is still important to me and I know if it’s important enough, I will find time for it. Working out continues to be such a stress reliever for me and sometimes it’s just best for everyone for mama to get her workout in. Overall, I’m doing well and really soaking up this stage!

Marriage! The question I probably get asked most from my girlfriends since having Jo is how Nick and I are doing. I do not know what exactly I pictured before, but Nick is really killing this new dad gig. I know how blessed I am to have such a hands on husband when it comes to parenting. I won’t get all mushy gushy on you but I will just say that it’s true when people say you fall in love all over again when you become parents and we have a bond stronger than ever. Has our marriage taken the back burner at times? Absolutely! We are learning to navigate through our routines with this new little sidekick along for the ride and there are times where every second we have together, is focused on JoMarie. She recently was sick for the first time and like all new parents I’m sure, it rocked both of us. We were both obsessed with getting her better and constantly checking in to see how she was doing or planning our next step to get her well. But even during those times, we are working as a team and I couldn’t do it without him. Let me be clear, there are absolutely those times of frustration or misunderstanding, we are human! We are doing the best we can and it seems to be working well for us and that’s all I can ask for.

Lastly, cannot forget our fur babies! They are doing very well with the baby. We try to still give them plenty of love and they have not acted out since bringing her home so that’s good. I do see a little jealousy with our Daisy girl but she is just requiring some extra cuddles right now which I try to give her when possible. They are reminded multiple times each day that puppy kisses are not needed on the babies face but they sneak them in sometimes. Guinness is always the first to hear JoMarie when she wakes up from her naps and Daisy is the first by her side when she’s crying.

WOW! Okay, I have to apologize, but I did warn you, wordy, long, and poorly written as promised. I hope you all have such a great weekend! It feels so good to jump back into my blog and as always, you can email me at mygoodnessblog@gmail.com with any questions or suggestions. I will say I do much better of a job updating my snapchat @JordynAshley and my Instagram @mygoodnessjordyn than I do my blog at the moment but that may change. Thanks for anyone who made it to the end of this post, you deserve a high five and a cup of coffee. For the love! CHEERS!

Stay Mentally Alert With These Four Life Hacks

Good Morning and happy Monday to you all! I put together a little health post for today about our mental health, and how we can help our mind stay short with some simple activities that many of you probably already do 🙂 So it turns out, pregnancy brain IS a thing and so is “new mommy brain”. I could do an entire post dedicated to sharing just the funny, ridiculous, and entertaining things I have done, said, and forgotten since I have had my daughter. There are a few things that I try to keep consistent in my daily life, to help keep my mind going and stay on somewhat of a routine.

Being mentally alert is also good for your health. It also means you have a higher chance of living longer and having less medical problems throughout life, believe it or not. After all; your brain is the “computer” that controls your body. If it becomes inefficient, other things in your body can start to fail!

If you want to keep your mind sharp and focused, follow these simple life hacks and apply them to your everyday life:

Make exercise part of your daily routine

It’s no secret that exercising is good for your health in general. But, did you know that it’s also good for your mind too? For a start, exercise increases your heart rate, pumping more oxygen to your brain. It also helps to unlock hormones that provide a nourishing environment for the growth of brain cells. No WONDER after my lunch workouts I come back to the office feeling ready to go and refreshed! 

You’ll also find that exercise is good for your mental health too. Even just going for a ten-minute walk each morning helps you to clear your mind, so to speak. Exercising has a way of just lightening our anxieties and refreshing our minds, it also decreases your chances of developing chronic depression.

Drink plenty of water

If you google “how much water should I drink each day” you will get MANY different answers. We don’t all weigh the same or are the same height so the water intake for each person will differ. In general, you should drink water when you feel thirsty and dehydrated. And if you feel hungry, drinking water could help block those hunger feelings from developing in your stomach!

Water is also good for your mind too. Our bodies use water as fuel for various functions and is a necessity for correct brain function. A lack of water can lead to symptoms such as “brain fog,” fatigue, and lack of concentration.

 

If you don’t like drinking tap water at home, it’s possible to get some water filters or just drink bottled water.

Sleep at least six hours a day

Before I was a Mom, I use to “require” eight hours of sleep. I have quickly learned that I can function just fine and feel great on six hours of sleep. When it’s bedtime, you should aim to have at least six hours of uninterrupted sleep! I can’t say I’m getting six hours uninterrupted sleep right now but we are working on that 😉 

Read for an hour before going to sleep

Last, but not least, you should take up reading before you go to sleep. Spending an hour reading a good book will help your mind to rest and get ready for bed. Using technology like TVs, computers, or cell phones will keep your mind in an alert state – not good for bedtime! Put those phones away and open up a book! You won’t regret it. 

Thanks for stopping by today!! I hope you all had a fun weekend and are ready to jump back into the grind.

 

Are You Being Help Back? How You Can Change Your Lifestyle For The Better

Helloooo! I hope you are all having a great week! It is crazy to think that January is coming to an end, how is everyone doing on those 2017 goals? Here is a little post to help you carry on with those goals.

January seems to be the month where we all like to make some changes. Those changes might have to do with losing weight, getting our finances in order or finally going for that promotion at work. But what some of us would really like is to change our lifestyle in general. This tends to cover the food we eat, the way we feel both physically and mentally, and habits that we want to pick up like random acts of kindness or reading more, and habits we would like to take out of our lives completely. But, too often we can feel held back, something stops us from achieving that lifestyle we so desperately want. So I thought I would highlight some areas that could be the cause of you feeling you can’t achieve your goals, and hopefully this might help you get back on track for the year ahead and to be the bets version of yourself. 

 

Is your body stopping you?

Sometimes we can have the very best intentions of getting fit, eating healthier and just feeling good about ourselves, but our bodies can have different ideas. You may find that you feel pain or struggle when you exercise, and that might be because you have an underlying problem like joint issues, arthritis. Which is actually more common than you would think, way more common than I realized before doing research! When exercise is painful, it doesn’t always just mean you’re out of shape, it could be another issue so just be sure not to ignore your aches and pains.  Checking out websites like RheumatoidArthritis.org offers us a lot of information. It’s worth tackling whatever is causing you pain or discomfort head on to help move on and get to that lifestyle change you are wishing for 🙂 

Is it your mindset?

Our minds are powerful tools, like WOAH powerful and they can ultimately play tricks on us. We may start with good intentions, but if you have a negative mindset and thought process then the chances are you won’t carry on or just quite when trying to pursue a healthier YOU. Negative thoughts can impact us more than we realize, so it’s important to work on that thought process and try and have a positive outlook and approach to daily life. Doing this could have a huge impact in more ways than one.

Are you setting unrealistic goals?

We all have that big goal and motivation, it will possibly be the reason you started this journey, but those goals are often the big end result, and sometimes if we focus too much on that we can get disheartened when we don’t get results. While those big dreams are good, it’s worth setting yourself small, realistic goals to help you get on track. This can be a big motivator to help you stick to the path. For instance, right now I have a small goal for myself to get up every morning BEFORE JoMarie wakes up. This way I can get downstairs, make my breakfast, let the dogs outside, and get our morning ready before mommy duty calls. It mentally helps me and is a little goal I have for myself each day. I fail majority of the time, I will be honest 😉 but I’m trying! 

Do you really want this change?

If you find yourself struggling the question you need to be asking yourself is if this is something you really want to do. Is it for you or to make someone else happy. Subconsciously you may be happy with the way things are, and someone else is encouraging you to make the changes. It might be time to address those issues. You have to do this and want this for YOU! 

Do you want to know how to stop being held back?
Finally, figuring out what the root cause is can only be a positive thing. It will help you move forward and tackle the issues before it stops you achieving your full potential. Keep positive and stay on course and you will start to look and feel exactly as you want to.

Thanks for stoping by today! I want to be sure to say with posts like this, I personally by NO means have the perfect lifestyle and these posts help me just as much as I hope to help others 🙂

Post-Baby Fitness

Good evening!! Late night post for you 🙂 I got little miss to sleep, Nick is in bed, and I brewed a cup of coffee for a late night of school work. Yep, school work. So here I sit, blogging and avoiding my school work 😉 I have recently started to workout again since giving birth and thought I would do a little post on that. Currently I am doing the Kayla Itsines 12 week BBG challenge (when I have time to do it) and I’m also getting back into my lifting program. It feels great, but I have learned some things along the way as well. Be nice to your body!! As much as I LOVE my workouts and the feeling I get after a good workout, right now my favorite workouts include morning stretch time with Jo, and planking over her cute little body and watching her smile at the ridiculous silly faces mommy makes at her.

Pregnancy changes your body in many ways, ways that I never even imagined. But I do not just mean changes to our outside appearance. Do you notice how we tend to only focus on the aesthetic side. It’s a bizarre focus really because in many ways, the biggest change is what happens internally. The feeling is indescribable and something I will not try to explain. You just change.  

It has long been suggested that pregnancy alters your internal chemistry in such a way that fitness is harder to achieve. Sure, there’s some biological basis to it as well. There’s also the fact that when you have a new baby – and despite what celebrity magazines proclaim – you’re not focused on “getting your body back”. I LOVE health and fitness and I received many questions asking if I was just going crazy not being able to workout, but honestly, no. It just hasn’t been my focus, but now that I have gotten the go ahead from my Doctor, I have started to workout again and I am learning to love my post-pregnancy body, one step at a time 🙂 It’s actually all pretty freaking beautiful! Your body just carried this little human, pushed the baby out of you, and now your body is healing so that you can live your life chasing that little human around for the next 18 years 😉 

So you’ve got your postpartum body and it is different; it’s inevitable. So is this the end? Are you doomed with a “mom body” as people call it, for the end of time? 

Of course not. Take, for example, athletes. Tennis star Kim Clijsters gave birth to daughter Jada and then came back to win the US Open. British athlete Jessica Ennis-Hill became World Champion after having her son. And these are the elites! So of course you can return to your previous fitness form – and surpass it if you so choose to. Sure, there are some things that regardless how many burpees you do or weights you lift, some things will always be different. But is that so bad? What’s important is to get to a point where you love your body and are proud of it and feel beautiful if your own mommy skin 🙂 

But how?

#1 – Reintroduce Yourself Slowly

So slowly. So very, very slowly. This is a marathon and it’s also a marathon you’re not prepared for – so be careful with it. I will be honest with you all and say I made this mistake. I was SO excited to get my first lift in after the Doctor gave me to go that I jumped right in and tried the weight I was lifting during pregnancy. Well…. I just took 6 weeks off and you lose muscle fast! I had some pretty sore core muscles (and not the good sore) and I felt pretty silly with myself. It’s not worth it!! Take it slow! 

The best way to begin is with something simple, like walking. Walking is good! This is made even easier in that you can team it with a stroller, so you get a little baby time as well. The key step is to support your body. If you have any previous injuries, tape them. Use support wherever you need to: thighs, bra, any areas you are concerned about. Make sure you have the right shoes for the job, I’m huge into reviews before I buy things, here are some reviews of the best walking shoes for women

A walk around the block a few times a week is a good way to begin. Or mall walking with your babes in the stroller during the winter months! 

#2 – Forget What You Knew Before

Ding ding ding! I need to take my own advice! If you used to be able to do X number of reps or run for X number of miles, then forget them. You can use them as goals if you really want to, but generally, it’s best to forget those numbers and create all new numbers for yourself! 

If you push to try and regain your previous stats, then you’re facing an uphill battle that you don’t need. Instead, set new records and teach yourself to find assurance in them as they improve. It doesn’t matter what you could do a year ago; look at how you compare to what you could do a week ago.

#3 – Swim

Swimming is great for your body in a variety of ways, but it’s particularly good for the new Mom. It’s also something you can share with your child as they get older. Nick and I were just chatting how we can’t wait to take JoMarie swimming for the first time! Not only is swimming a decent cardio workout, but it will also help toned and strong – all in the supportive environment of good old H20.

Just remember to take it easy on yourself and love your body! The changes can be so hard, but they are so beautiful as well. Loving your baby is your main focus right now, everything else will come when it’s supposed to 🙂

The Truth Behind Diet Trends

Goooood Morning and Happy Sunday!! I hope you all had a great weekend and are starting your Sunday off doing something that makes you happy. Aren’t Sunday’s the best?! Here is a little health post for you on some diet trends that are popular right now, and my take on them. Enjoy 🙂 **knowledge is power**

Most things in our world follow a pattern of trends. The most obvious are fashion, health trends, technology and of course, diet trends. There are different claims and pitches for almost every diet on the planet. Some are backed up by science, while others are merely bandwagons that have gathered a bit of steam. Some have clear and exciting results, while others are tried out for a bit and then shelved. With all this in mind, it can be a bit confusing knowing which one is right for you. Not all diets have to be followed exactly as they are designed, many people take bits and pieces of healthy habits from multiple different diet structures, to make something that works for them. You may just want to incorporate OR take out a certain food or a type of meal from your existing diet, to see if it makes any difference to your health. Here are some popular diet and food trends that you might want to consider trying.

Spices

Adding spices to your food has long been considered one of the best ways to boost your metabolism. Asian and Indian diets are renowned for having some of the most flavorful spicy meals around, so it can be tasty, too. The humble chili pepper is at the root of most spices and spicy dishes, and this alone has some amazing health benefits. Chillies are said to lower blood pressure, help improve circulation and ward off strokes, amongst many other things! Who knew?!? If you suffer from a weak immune system or frequently get colds and flu, adding spices to your food can be a great way to help detoxify your body. It doesn’t just need to be chili, either. Turmeric, garam masala and cumin are also powerful spices that also taste great in stews, curries and broths too. Right now I can’t take in too many spicy foods as I’m breastfeeding and I do not think Jo would appreciate it 😉 but it is nice to know of a natural way to help detoxify our bodies… just spice it up! 😉 

Zucchini noodles

If you haven’t heard about zucchini noodles just where have you been for the past year? This latest food trend involves replacing the typically ‘carby’ parts of a meal – the noodles, the pasta etc – with spiralized vegetables instead. It is regarded as one of the best diets for weight loss. You can actually use many different types of vegetables for this. Eggplant and sweet potato are both popular options too. Just make sure you are still getting some form of carbohydrate into your diet somewhere, as it is not wise to cut them out completely. Just jump on Pinterest and you can find so many recipes for zucchini or eggplant noodles, give it a try! 

Gluten free

Over the past couple of years, there has been a huge rise in the amount of people adopting a gluten-free diet. I’m sure many of you have noticed how the menus we order from now label what is gluten free. I have heard so many people be annoyed or make fun of these healthy options and I just do not get that. I understand that “back in the day” there was no gluten free and “everyone was fine” but times has changed, medicine is more advanced, and if people want to dedicate themselves to a diet that helps them be their best selves, who the heck are you to judge? For some people, having gluten in their diet just isn’t an option at all. A lot of people suffer from coeliac disease, an autoimmune disorder that there is currently no cure for. In order to keep the symptoms in check, sufferers are advised to avoid gluten in their diets. But what does going gluten-free mean for the rest of the population who aren’t coeliac, but who follow a gluten-free diet? Essentially, people who go gluten-free have to avoid any food which contains wheat, rye or barley. A lot of people claim that they lose weight, have greater energy levels and less bloating as a result of going gluten-free, but always check any major dietary changes with your doctor first if this is something you are interested in trying. 

There you have it 🙂 Your little Sunday health post filled with some goodness and knowledge!! Have a blessed day all!

The Healthiest Year Yet!

Happy Sunday to YOU! I know I have been in my own little world over here just loving on my newborn BUT that isn’t going to change anytime soon, so I thought I should probably check in on My Goodness Blog and talk about this NEW YEAR with you all! I have missed my regular health focused posts and although my blog is turning into more of a lifestyle blog, I will still keep it health and fitness focused 🙂

So who has some sort of fitness goal for 2017?! Workout more, stop eating like crap, stop drinking pop…. any of those sound familiar to anyone? A new year is a great time to set some goals for yourself and have a fresh start, so good for you for any goals that you have for yourself! But isn’t it so true that trying to be our healthiest self sometimes has nothing to do with our physical appearance or how often we fit in a workout? To TRUELY be your healthiest self, you need to be mentally healthy too! Just as January 1st each year is a perfect opportunity to start workout out and eating better, it’s also a great time to do some self reflecting and find out what it looks like for YOU to be healthy mentally and spiritually. What are some things you could do this year to really have the healthiest year of your life so far?

This will look different for every single person. Some of you may begin to start your day with a daily devotion, or take 5 minutes each day for yourself, some of you might spend more time with your loved ones or connect with an old friend. Get your mind and body right this year, whatever that looks like for you!! And just because today is January 8th, doesn’t mean it’s too late to set those goals! Here is a little look into how I will make 2017 my healthiest year yet.

Physically: Physically, this will be a different year for me 🙂 My body went through the changes that a lot of women experience when they are pregnant and have babies. I am happy with how my body is healing and my #1 physical goal for this year is to love my postpartum body and be patient with it. As much as working out is a big part of who I am, I realize now more than ever that I workout because I LOVE to do it, not because I hate it or hate what I see in the mirror. I’m so excited to start up my workouts again, but as for my body changes, my priority isn’t focused on looking a certain way. My priority is being physically fit so that I can be healthy and being content with whatever healthy looks like on my body. Tomorrow I am slowly beginning to workout again with some Kayla Itsines workouts and will ease my way back into lifting. Naturally, I will be sharing my continued healthy lifestyle journey with you all on my blog. I also am excited to see some of you ready to take on new workout programs and I can’t wait to get started on your workouts!!

Mentally: Mentally I’ve already learned a lot about myself this year and HECK, it’s only the 8th! 😉 I have a sense of freedom with casting all of my new mommy anxieties and fears on The Lord and letting Him take care of it all. Handing it over! If you know me personally at all, you know I just miiiiight be a big of a control freak. Only slightly 😉 This year I am really focusing on letting go and just being ME and trusting that whatever is supposed to happen will happen. I do not want to have stress or anxiety with always trying to figure out why things are the way they are, or trying to understand every single thing that happens. I have much more important things to focus my energy on and I feel refreshed knowing that. JUST LIVE YOUR LIFE (hey! ay ay ay) Yes, I just sang that song out loud as I was typing this! When your mind is right and you are comfortable and confident in who you are and what you stand for, life is just good!!

Let’s make 2017 our healthiest year yet…. in all aspects of your life!! Have a great Sunday all 🙂 until next time!

Live Well, Eat Well Even When You’re Busy

Well hello!! Is your week off to a good start? I hope so 🙂 Today on My Goodness I have put together a little health post for you on ways we can live well and healthy throughout our busy life. Enjoy 🙂

Wouldn’t it be nice to have the lifestyle where you could get up and have healthy meals prepared for you each day, meet with a personal trainer, and have ample and uninterrupted time to workout each day? Well for those of you who may be blessed with that lifestyle, I’m jealous and you rock 🙂 But for those of us who are running from place to place, working full time, and trying to find that healthy life balance, how do you live well and eat well, even when you’re busy? Because being busy cannot be an excuse to not be healthy! Here are a few things to think about when trying to maintain a healthy lifestyle. As I try to remind myself and my readers often, living out a healthy lifestyle is SO far from just eating healthy and staying active. It is also about having healthy relationships and a healthy mindset. 

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Dedicate Time

The first step to changing or improving your lifestyle is to dedicate some time to it. But, as already mentioned, this can be difficult when you’re busy. You can’t make a significant change without a plan. So it’s important to schedule some time to think this through thoroughly. Arrange a babysitter for the kids or wait until they’re in bed. Then sit down and go through the following steps.

Assess where you are right now. What is good about your life and what do you want to change? Look at all aspects of your diet and physical and mental exercise. The majority of people will find areas for improvement. So don’t feel disheartened. Just be really honest in your assessment of yourself. Use the tips below to create your plan of action.

Quick Wins

Even the tiniest changes mount up and could have a significant impact on your life. So find areas that you can change with only a small amount of effort. This will vary for everyone, but the following are a few common examples.

  1. When was the last time you visited your doctor? I am that annoying family member always wanting to be sure my loved ones are getting their doctor visits in! If it’s been a while for you, take the step to just schedule an appointment and get it on your calendar. Keeping on top of your health is vital and underpins everything else. If you need to order medication, for something less serious like a sinus infection or other common infection, with many providers you do not even have to go to the doctor anymore.  In fact, you can even order the contraceptive pill online. This makes it much more convenient than standing in line at a busy pharmacy and helps eliminate your excuses to not take care of yourself 😉 
  1. Are there any unhealthy habits you could break? For example, do you grab a coffee each day on your way into work? This is a fairly simple habit to break. You could experiment with reducing this to one or two a week. Or, you could replace it with a healthy drink such as water or a smoothie. Are there any other habits you could break that would help you feel better about yourself and help you be a little healthier? 
  1. We all know that processed food is bad for us. However, like many people, we fall prey to the easy takeout meal. We know they’re not always healthy but after a long, busy day you don’t always feel like cooking. A quick tip is to make your own ready meals and put them in the freezer. You don’t have to spend extra time in doing this. The next time you cook, prepare twice as much and freeze half of it for another day. Or spend some time with your partner meal prepping and preparing lots of freezer meals together! Nick and I recently spent a good part of a Sunday making four different recipes that we froze for easy meals once the baby arrives. 
  1. How much sleep do you get each night? If it’s not enough, you’re likely you have a sleep deficit. This could be affecting many aspects of your life. I know many of us laugh it off that we do not get enough sleep but seriously, getting a good nights sleep is SO important for our health and attitude. When we are lacking on sleep, you’re likely to feel tired and grumpy. You will be less productive. And perhaps most worrying, you could be at greater risk of disease. Take steps to make sure you get a good night’s sleep each night. Don’t just focus on the quantity of sleep, focus on sleep quality.
  2. Exercise

    Each morning you dash out of the house to take the kids to school. Before that, you’re engaged in the hell that is getting everyone out of bed on time. You then work a full day at the office. If you’re lucky you leave at 5:30 and your partner picks up the kids. You then wait for the bus and fight through traffic to get home and prepare a family meal. After that, you have the kids’ homework and bedtime to supervise. By the time they’re in bed, all you’re capable of is lying on the sofa and watching easy TV. And then you go to bed, and the whole cycle begins again. Making time to exercise seems impossible.

    Exercise doesn’t have to be a full session in the gym. It can be simple things like increasing your activity or going for a walk with your family. Start small. Perhaps try getting off the bus one stop earlier and walking the rest of the way. When spending time with family on the weekends, plan some physical activities. Build up slowly. Once you make small improvements to your health, you’ll find you have more energy and motivation. Reducing time elsewhere may free up time to engage in exercise that you enjoy. See info above on freezing meals.

    Change doesn’t happen overnight. It takes time. Before you can begin to live a better life, you need to plan. Take it slowly, finding quick wins first and then building up to greater change. The time will pass anyway, so start right now. 

  3. Thanks for stopping by today for a little health post 🙂 Enjoy your Wednesday!!!

WHY WAIT: Personalized Fitness Plan Discount

Happy Friday!! Who else is loving this transition to Fall weather?? It is beautiful and the air is crisp and I am LOVING it. I have some fun news today you guys 🙂 I have been doing a handful of personalized workout programs lately and it has reminded me how much I love designing them to help others!! This time of year really is a perfect time to set some new goals and get after them.  Some people tend to go into hibernation mode during Fall and Winter OR you can take it as an opportunity to be your best self!!

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Some of you have been messaging me with questions on my programs and it got me thinking, why not kick off the Fall season with a sale!! Between now and 10/21 I am offering 15% off all of my workout programs. You can find these under the “services” tab on my blog 🙂 I offer a 4, 8, or 12 week program but if you are interested in something else, just email me at Mygoodnessblog@gmail.com

I have witnessed many of my clients, as well as with myself personally, what dedicating yourself to a healthy lifestyle can do! Not just physically, but mentally as well. When you dedicate yourself to something for YOU and stick with it, it brings out our best self! You can find client testimonials on my services page. The below picture shows my progress over a year of living out a consistent, healthy lifestyle. My body is looking a little different these days, being I’m 8 months pregnant 😉 but I have thankfully been able to carry that lifestyle with me throughout my pregnancy which has been a huge factor in having a smooth experience. I have such a passion for helping others feel great in their own skin and I have been blessed to be able to help so many awesome people since starting my blog, it’s been a really fun adventure that I see continuing for a long time!

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Let me know if you have any questions!! Be sure to enter code WHYWAIT at checkout for the 15% discount. You will then receive an email from me within the next couple of days where we will communicate your specific wants/needs for your program and I will get started!! CHEERS to a happy and healthy rest of 2016, make yourself proud!!!!

Easy Ways To Keep Your Health On Track While You Are At Work!

Goooood Morning!! Today I’m talking to you all about ways we can stay on track with our health and fitness goals when we are at work!! Here we go 🙂 It’s so important to keep on top of your health. After all, some of us might be young and fit now, but if we want to stay healthy as we age, we need to make an effort to look after our bodies now. Many of us make errors when we are in the workplace. We are there for hours (more than we are at home!), and often are sat in the same place, meaning we are getting limited exercise. Also, the baked goods people bring in can make it hard to maintain a healthy weight. Especially when you are pregnant and everyone delivers TWO of everything to you because “you are eating for two”. Additionally, bugs are passed around so easily between colleagues, the cold bug is just flying around my office right now. Here are some easy ways to keep your health on track while you are at work.

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Make sure you take healthy snacks with you

As we said above, a lot of people love to bring baked goods into the workplace. It’s often a regular thing to lift people’s spirits. But as much as the occasional treat is fine to help you pass the long work day, if you snack bad every day, you will struggle to maintain a healthy weight. A brownie or a cake can cause you to go over your recommended daily calorie count. And of course, once you become overweight, you can start to have many health issues. Therefore, take some healthy snacks with you to work so that you don’t head for the baked goods. You should take some fruit and nuts to enjoy while you are at your desk. A yogurt will also fill you up for an hour or two! Do not get me wrong, indulge in the naughty treats… just in moderation!! 

Take hand sanitizer with you

It’s so easy for germs to be passed between colleagues. Door handles are one of the most common places for germs and bacteria. Someone may have sneezed on their hand and then opened the door and passed through, I know… lovely thought isn’t it 😉  Make sure that you have a handy bottle of hand sanitizer with you. So if you have been to the kitchen or the bathroom and have passed through several doors, you need to use the hand sanitizer once you get back to your desk and you are good to go! I think of times like now, when I’m fighting a nasty cold but cannot just stay home from work all week because of a cold, I’m constantly washing my hands to try my best not to spread any germs to my coworkers or just in my own space as well. 

Drink a smoothie rather than coffee

Easy for me to say 😉 as I’m not a coffee drinker right now, but smoothies do have SO many benefits. You might not be surprised when I tell you that 83% of Americans love a daily coffee. After all, it boosts your mood and gives you much-needed energy. Even though it’s okay to have one or two cups a day, don’t have too many cups! Too much coffee can cause headaches and restlessness once the buzz has gone. Instead of heading for a cup, you could drink a smoothie instead. They are a delicious and healthy drink which will ensure you have plenty of nutrients during the day. Also, they can fill you up so you won’t be hungry while you are working. Therefore, make a couple of smoothies and then drink them throughout the day. It will ensure you are getting your essential fruit and vegetables. And it may be obvious, but drink plenty of water every day. It will help your body stay working efficiently during the long day at work.

Have regular breaks away from the screen

We are constantly looking at screens in our everyday life. After all, we are a generation of iPad, iPhone, and laptop users! And a lot of work is now done in workplaces on computers. However, looking at screens for too long can bring on headaches and can worsen your eyesight. Therefore, you need to make sure you have regular breaks from the screen. Go to the restroom or the kitchen, or just turn away from the screen at least once every hour. Even if it’s just for a couple of minutes, it can ensure you don’t end up causing issues with your eye health!

Plan your lunchtime meal

You might be surprised to know that the average American spends an average of $2700 a year on work outing lunches….WHAT?!? That seems like so much mula!  But as well as being bad for your wallet, it can also be bad for your health. A lot of food that you buy when out for lunch are full of unhealthy ingredients which could impact both your weight and overall health pretty quickly. Therefore, try to plan your lunchtime meals for the week during the weekend, at home. Prepare food ahead of time so that it is easy to pack your lunch each night. That way, you will have plenty of healthy lunches to eat during the week.

Take time off as necessary

Even though people do get ill at the workplace, they limit their time off as they worry about the lack of flexibility, heavy work loads, or what their employer may say. However, if you do keep going in when you are ill, you are likely to end up getting worse. I fully understand if you have a three week cold, many of us cannot just take three weeks off of work, but if you need to give yourself a day of rest, do not feel guilty about it!! We have to take care of ourselves. On a more serious side of it, being stubborn when sick could cause long-term conditions because you didn’t get help when you needed it. Therefore, take time off as necessary to recuperate. If you are really sick and not getting better, I of course suggest seeing a professional. Occupational health service providers, Health Assured and other similar organizations can give you advice.

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Go for a walk at lunch time

Many of you know I use my 1 hour lunch to get my workouts in. I HAVE to get out of the building over lunch and have a pretty nice routine down in order to fit in my workouts over that hour. A lot of people end up sitting in the same place while they are at work for hours on end. It means your body is not getting any movement during the day. Of course, we need to have at least 30 minutes of exercise a day to stay healthy. If we’re not moving around a lot, it could lead to health issues… get up and MOVE! Therefore, go for a walk at lunchtime to ensure you get some exercise into your day. Head around the block with a colleague. You might even feel more motivated by the time you get back to your desk. If you can’t go for a walk, make sure you do some stretches while you are at work. It will ensure you avoid issues such as tension neck syndrome or crabby lady afternoon syndrome 😉 

Just some helpful tips for you as cold season is clearly with us and as the cooler weather sets in, many of us get out of our health and wellness routines and go into hibernation mode. Not this year!! 🙂 Have a great Thursday everyone and thanks for stopping by My GOODNESS!