I’ve wanted to start the Wellness Wednesday blog series for quite some time. Being that Ambitious Kitchen is a health-focused food blog, I think it’s important to not only provide you with mostly clean eating based recipes, but also chat about exercise, nutrition and tips for staying healthy in a very diet confusing society. Let’s face it, there’s nearly a new ‘diet’ or health food trend to try every month. It can be difficult to try and determine what’s best for you.
To be completely transparent with you, I’ll admit that I’ve tried nearly every diet out there. For nearly all of my life I’ve struggled with my weight and with food issues. Like I’ve said many times before, I am the girl who is completely in love with food. I think about it all the time. I dream about it. It is my passion, where I am the most creative and also a place that can consume me.
I really wasn’t comfortable talking about my food issues until this past year. I felt ashamed and embarrassed and like no one would understand what it was like, but in reality there are many people out there who experience unhealthy relationships with food. My struggle is/was with body image issues; I didn’t know how to balance what is good nutritionally versus indulging. I would eat incredibly healthy and then go overboard in the foods that I wouldn’t let myself have (like cookies). This crazy food addition and cycle turned emotionally destructive.
After writing this blog for three years, I realize that I’m not experiencing this alone! Many of you have emailed me to share your food and body image struggles; know that I understand how difficult it can get sometimes and SO appreciate this online community where we can all support each other. I hope that this new blog series will inspire, uplift and comfort you. I hope that we can truly be open here, learn from one another and inspire each other by sharing stories.
Now obviously we all have our bad eating days. You know, the days where you overindulge. Most of the time this happens because you either aren’t eating enough or you’re waiting too long between meals. It leads to our eyes becoming bigger than our stomachs and because we get so hungry, our bodies are screaming FEED ME ALL THING THINGS.
In general, it’s very difficult to strike a balanced eating approach. It takes dedication and work but I’m here to tell you that you can achieve anything you set your mind to. That has always been my mentality and it has helped me get through some of the biggest obstacles in life.
Just last year, I found it difficult to have a cookie without feeling like I ruined my ‘diet’ for the day. I would feel defeated and either exercise and not eat properly after, or keep overindulging in sweets because I felt as though everything was over for the day ‘diet wise’. For me, it was all or nothing. This type of thinking wasn’t healthy nor was it beneficial to my body or my happiness.
After some time, I started listening to my body and began to work on my anxiety and stress levels. I told myself that if I wanted a cookie, then I would eat a cookie. I also stopped making rules for myself for what I could or couldn’t have later in the day. I quit labeling things off limits. Over the course of 4 months, I was able to lose 15 pounds (we’ll chat more about how I did that in another post). I am happier, healthier and have a better attitude towards many things. Above all, I have confidence and feel more in control of my life.
My first step towards a balanced approach to eating was to create some food and lifestyle choices for myself. I want to share them with you because I truly believe that they have helped me to become a healthier person – both inside and out. I’m not afraid of judgment but rather I hope to continue to share my story with you in hopes that you’ll find some inspiration too.
Here are five rules I try to consistently live by when it comes to food. These have helped me during my weight loss ups and downs, but most of all they help me to stay balanced.
Don’t label foods off limits. It’s hard to believe but labeling a certain food off limits can actually sabotage your diet and put you at risk for disordered eating. Denying yourself the foods you love actually will cause you to crave more of them. I did this for a while with peanut butter because I thought I was eating too much of it. The next time I bought it, I ate half of the jar in two days because I didn’t have the pleasure of enjoying it for quite some time. If you love a certain food, then it’s okay to indulge in it every once in a while. Usually I eat small amount of peanut butter every night before bed. It’s a treat to myself and I feel satisfied knowing that I can have it. My advice is that if you LOVE a food, then enjoy it every once in a while. We all deserve a treat now and then, right?
Always, always eat breakfast. There are so many reasons to enjoy a good breakfast in the morning. It jump starts your metabolism and keeps it going all day long. Skipping breakfast can increase your chance of binging or eating more later in the day. Even if you aren’t hungry, eat something small like an apple with peanut butter or yogurt and fruit. I used to skip breakfast but every time I did I realized that I was more likely to reach for treats later in the day or eat really late at night. I also felt incredibly hungry the rest of the evening, like I could never get enough food. These days I usually enjoy eggs and toast or a protein shake made with banana, protein powder and almond milk. I also really love oatmeal and healthy muffins. I think it’s important to have a breakfast that you look forward to so make sure you are eating the things you love.
Eat every 2-3 hours and snack smart. Chances are if you’re eating a meal between 300-500 calories, you’re going to be hungry again in a few hours. It’s important to snack to keep your body energized and to prevent your blood sugar from dropping so that you’re not starving to the point where you want to eat everything in the fridge. If you do plan to snack every few hours (which you should), I suggest always including a fruit or a veggie and pairing it with some sort of protein. Try carrots + hummus, apples + peanut butter, trail mix or even a small sweet potato topped with a bit of yogurt. Trust me, you’ll start noticing the difference.
Drink water with every meal. I know this might seem silly, but trust me it works! You’d be surprised at how much water you need to drink during the day. I remember I only used to drink a glass in the morning then wait until the afternoon to have another one. No wonder I felt hungry all the time; I was actually dehydrated and didn’t know it. Drinking water also helps to flush your body of toxins and increases fluid movement. You’ll have more energy, clearer skin and feel more satisfied. If you don’t like drinking water then try doing it through a straw, this always helps me drink more!
Know that you can only do so much. Sometimes we put so much pressure on ourselves to lose weight or to exercise but we also need to know where to draw the line. We can’t always do it all; none of us are perfect. Know that it is okay to take a few days off of working out or that if you want to indulge at a restaurant every once in a while, that’s perfectly fine too. As humans, we are so much more than what we eat or what we look like on the outside. The pressure and anxiety of trying to be perfect can eat you alive, so tread carefully. Take it one day at a time. And stop putting a timeline on things like losing weight. The best you can do is to work towards your goals, eat healthy, and remember to live a little.
I’m curious what has helped you eat or live balanced? Do you have any tips to share? If so, leave a comment! I’d really love to hear from you. Thank you for listening to my story!
I’ll be back next week with a new health-focused post for Wellness Wednesday. In the meantime, enjoy the rest of your week! xoxo
33 comments
Ah, this is awesome. Always appreciate your transparency and honesty. Last year I went GF, then pescatarian, now vegetarian and enrolled in a health coach training program. Since then I’ve been WAY healthier than I was prior when I tried everything in the book. I may not be the easiest person to go to dinner with, but I know what I like, know how to make it and ultimately have a much more positive perspective on food and body image. I do, do, like this this Wellness Wednesday thing 🙂
Loved this post! So excited for this series! 🙂
This made my day. Thank you for posting this. I look forward to future wellness posts! I am in a VERY similar boat as you and continue,unfortunately, to battle with VERY similar issues. I find myself constantly thinking about food, when I can eat next, what I can bake next, the number of calories I’ve already consumed. It’s exhausting. I’m trying to remember how happy I am when I have control of myself. But, for now, I am learning to be happy with who I am and not worry so much about my weight and to appreciate my body.
On a different note: Are you running to train for any races in particular? I am an avid half marathon racer, and am curious what races you do out where you live 🙂
Hi Valerie! Thanks for taking the time to leave a comment! I’m glad you can share your situation with all of us here and hopefully these blog posts will continue to encourage you to find a balanced approach to eating. I am not training for any marathons at this time; I just like to run! I run about 15 miles per week!
Next year you can do the Hot Chocolate 5k/15k in Chicago, Monique!! The chocolate goodness at the end is well worth the run!
Well that sounds delicious! I need to look it up. I’ve always wanted to run a race!
OMG…I so enjoyed your story as that’s exactly how I feel. I’m trying to eat healthier but I really like my sweets. If I have a sweet treat, I “punish” myself by making sure I walk again or cut down my food on my next meal. I’m really going to look forward to your Wellness Wednesday post and hopefully I can learn a LOT from you in getting back on track. You make it sound so “real” that maybe it is doable to eat and be healthy too. Do you mind me asking what kind of protein shake you drink? There’s so many out there that I have no idea which one to use. Thanks so much and having just recently found your blog, am so anxious to follow you !
Hi Sammie! Thanks for reading and being here. I usually do Tera’s Whey Protein but I’ve tried a few of the vegan ones from Whole Foods. I’ve heard great things about Sun Warrior and Vega!
Thank You Monique…I will see if I can find any of these in my area. Looking forward to following your blog!
Looking forward to more Wellness Wednesday posts! 🙂 As you do with peanut butter – I have some dark chocolate nearly every day, it makes me feel like I’m not depriving myself, plus it’s delicious 🙂
Thanks for posting this Monique. Love your blog… your sweet treats help me keep on track with steering clear of dairy, gluten and processed foods which are the main things I try to avoid.
So the battle of my life. I am also trying to not be so rigid with what I eat. Sometimes I think the seeds of negative thoughts from caving have worse effects than a cookie would! I try to eat well 90% of the time and exercise as much as I can. I find exercising (Yoga and walking) helps me make healthier food choices anyway as you can’t exercise if you are feeling sluggish! And if I aim to drink 2-3 litres of water a day then I am less focussed on food as sometimes when you are hungry your body is just craving water.
Such a great post! I can totally relate and understand where you are coming from. Every day I work towards getting to a better place with my nutrition and accepting my body. I try to follow the 80/20 rule. I often feel guilty if I eat a cookie or have some ice cream, but by depriving myself it only gets worse. Thanks for sharing your tips for a healthy lifestyle. I try to do all of those daily. The one I would add is to plan ahead and prep. If I have my lunch and snacks made for the day, and they are healthy and nutritiously balanced I am way less likely to snack or reach for a treat.
Hi Mattie! Yes, planning and prepping is so important. Even if it’s just making one meal on Sundays, it can save you during the week. Thanks for taking the time to comment!
I love love love your website and love the idea of this blog series. I was linked to your lowfat blueberry oatmeal banana bread from a friend who thought I’d enjoy it and have enjoyed your blog ever since. I have also struggled constantly with body image, weight and healthy eating habits since I was young. I finally seemed to hit a niche and while I still have days when I feel guilty about what I eat the days are getting fewer and farther.
Finding alternative meal options that taste delicious and finding an exercise plan that I enjoy have been the keys to making me feel like not ripping my hair out! My biggest problem meal seems to be dinner! I have a hard time coming up with ideas that don’t involve a laundry list of ingredients! I’m training right now for a half marathon in February and on days that I don’t run I usually follow the Blogilates monthly workout calendars. Like you I enjoy PB and chocolate but after realizing that it’s all in moderation I can now have my cake and eat it too. Keep up the amazing blog work and congrats on your new move to Chi-town!
So excited for this series! I need to print this out and save it! Awesome tips, friend!
I really love this post. Thank you for being so open with us Monique! I think it’s really hard to find true and comfortable balance with so many things in this world.
Awesome new series! I look forward to reading more…this could be the jump start I need to get my head back in the game!!
Ah I tried to comment but I think it timed out. The gist of what I wrote before was that I can totally relate to the “all or nothing” approach to a diet. There was a time where if I “messed up” by eating something bad, that would throw me off and I’d overindulge the rest of the day or week! The best health decision that I ever made was going Paleo. I don’t feel restricted at all because I can still eat brownies, chicken fingers, or cookies because those can easily be made non-processed. I eat Paleo 70% of the time and don’t worry about the rest. It has been really fun for me to Paleo-ize my favorite foods and learn about the importance of ingredients. I now listen to my body’s natural needs and intolerances and feel so much more energized! Thanks for the great post. I can totally relate.
I loved the phrase “disordered eating.” I think it says so much more than “eating disorder” about what many of us do/have done with our relationships with food. Thanks!
Looking forward to this new series! I think a lot of people (myself included) can relate to your story. Glad it sounds like you’ve relaxed in some ways around food so that it’s more enjoyable!
Thanks for the great post. But don’t forget how important exercise is in maintaining a healthy mind & body!!
Agreed! Exercising is wonderful for the body and mind! 🙂 I’ll be addressing exercise in upcoming series, too!
Loving Wellness Wednesday! I have many of the same rules myself 🙂
I commend you for your hard work finding a lifestyle that fits you. Just remember that it’s not the same for everyone. Tips like eating every 2-3 hours is not the best idea for everyone as it can cause food anxiety in certain people and keep them wondering if it’s time to eat again. This can be a negative outcome to what may be a helpful and healthy tip for others.
hmmmm, i think i posted a comment, but got a msg that it took too long, so I am reposting…
THANK YOU MONIQUE!! To be honest, In the past, I have gone straight to your YUMMY & DELICIOUS recipies (THANK YOU!) – but “well being” caught my eye, and I am glad that it did! YES, YES, & YES to what you said about weight & body issues! I have struggled w/this since puberty and three years ago, achieved my weight loss goals (TG FOR WEIGHT WATCHERS) – of course I still had body issues, but they were VERY manageable. The past ~1 year, I have been struggling – I find that all of the mantra’s that helped me the past five years, have run their course & I haven’t found new ones to replace them (yet). Maybe, Iam fighting w/my inner child (you might not get the reference) and she is an obnoxious teenager currently!! There is often no reasoning w/myself past “I want THAT & I am going to eat it!!” I have been puzzled by the fact that I am SO much happier AND enjoy what I am eating MORE when I am eating small portions of healthy food, yet, I have found myself doing the opposite A LOT…THis BAFFLES me…
The idea of Wellness Wednesday is great, Monique! It’s nice to get to know you more beyond the food. Not like your amazing recipes weren’t enough to keep me coming back. But I agree it’s wonderful to enter the blog world and see we’re not alone with our struggles. That it’s okay to talk about it. Thanks for sharing your story!
Once I started following the ‘right’ blogs – those promoting a healthy balanced [not strict!] approach to life – and stopped reading those that made me feel guilty for my eating and workout choices it helped me a lot. Actually, I wouldn’t be able to recount all the changes I’ve been making mentally and in the way I act since starting my blog. I can see some from looking back at old posts but never all and it’s an ongoing journey. Two of the things that have made living balanced easier for me are forgivance and trust. Like you said none of us are perfect and it’s important to be kind with and forgive ourselves after overindulgences or feeling like we ‘failed’ our goals – whatever they might be. Trust in everything balancing out.
Everything in moderation is my mantra. A few tips I have learned…eat on a smaller plate (it tricks the brain into thinking you have a huge meal because the plate is full); eat a little bit of everything (tasting a small spoonful of each item means you are not sacrificing); try new recipes (so you get excited about a new dish); save a bit for leftovers (to eat for lunch or dinner the next day); keep it out of the house (if it’s not in your cabinet, you can’t eat it); take one day at a time (small goals help you work towards the big one. There is no “one size fits all” and just do the best you can each day. I love your Wellness Wednesday!
Great post, can’t wait for the rest of the series!
I think what has helped me more if just adopting a stress-free approach, to stop worrying about weight and focusing on health. One extra (healthy!) cookie won’t make me fat, and if it makes me happy I go for it! It’s just finding the balance between an occasional treat and a down-right over-eating indulgence (which shouldn’t happen every day!)
{Teffy’s Perks} X
Love this post– well said!
I’ve recently had some success, and would like to share! I had my second baby six months ago, and I didn’t gain all that much weight during pregnancy…it was AFTER I had my baby that I gained a lot of weight. I ate whatever was in front of me, without thinking about health or if the food was truly nourishing or not. I felt ravenous all the time, especially after nursing. I would reach for snacks that packed a caloric punch but didn’t keep me full.
I think it’s important to accept that the shape of our bodies changes throughout our lives, especially if we experience pregnancy and birth. So, I try to be kind to my body and love myself even when I get a little large. However, when I don’t feel comfortable in my body, and when I can’t move with ease and fluidity, that is when I want o change–to coax my body into a healthier state, while still being loving and gentle to my spirit (positive self talk!)
I knew I wanted to make a lifestyle change that could stay with me throughout my life, not just something that would only help me reach a weight loss goal. The three questions I ask myself about the food I eat are:
1. Is it nourishing?
2. Is it close to the earth?
3. Does it have light?
These questions helped me choose more whole grains, and lots of fruit and veggies. They helped me to reject refined foods. I used to wonder how people could eat their 5-A-Day, but once I started eating salads for lunch every day, making smoothies, and piling my meat and cheese sandwiches with veggies, I understood. I tried quinoa salads too, and the possibilities seemed endless! I allow myself one really good treat per week, which I look forward to. This helps me feel balanced.
I started going to the gym several times a week to do cardio and weights, and I told myself that moderation was key. If I just show up, even if I don’t push my hardest because I’m tired, it’s still better than not going at all. I feel so much better–less stressed and more calm–after exercising. I try to remind myself of that when I don’t want to go.
Well, I’ve seen great results! I’ve lost 25 pounds in just a few months! But, the numbers are not the important thing. The important thing is that I feel much more comfortable in my own body, my clothes don’t feel so darn tight anymore, and I have more energy. I’m still what most might call “chubby,” but that is okay, because I feel great! I have my bad days, where I eat too many sweets, or skip the gym. I try to “live in the middle,” and avoid either extreme perfectionism or giving up completely. This way, I still notice gradual progress, and I know I can continue to live this lifestyle long-term.
Good luck to all of you who are trying to live healthily and happily! Be kind to your body, mind, and spirit!
Wow! Reading your post was like reading about myself. I’m glad you were able to find that balance. I was the same way. It was all or nothing. I was either extremely strict in my diet or I would eat everything in sight. I keep pretty active mainly because I like to eat so much! However, this year I started a food diary and counting calories. It’s helped me realize how much I can really over do it with snacks and sweets. While working out 5x a week I try to keep between 1600-1700 HEALTHY calories 🙂 Every now and then it’s closer to 2100 if it’s the weekend and we’re out to eat with friends. I DON’T beat myself up about those days, like I use to. They are needed! I ALWAYS eat breakfast and I have a healthy mid morning and mid afternoon snack. No joke, for the past 2 months I’ve had a banana and tablespoon of peanut butter EVERY DAY as my afternoon snack (we might be food soulmates). I’ve lost 10 lbs so far and I have no goal weight in mind. I just want to stay active and fit while eating the foods I love. I’m so happy I’ve found your blog because your recipes allow me to enjoy delicious and HEALTHY snacks. Keep up the great work!!
I always eat breakfast and have to eat every 2-3 hours to sustain my mood. Working in an office I would forgot to step away from my desk and take a break rsulting in lower productivity, stress, and general anxiety about my day. Going for a quick walk outside then eating a small meal/snack has become a 15 minute habit I carve out for myself three times during the workday, about every 2.5 hours. I listen to my own cues. If I start to get distracted and can’t focus, it’s time to get air and something nutritious in my body.