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Wake Up Healthy

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fatmaninalittlesuit:

yogipeach:

If you want to beggin to practice yoga but don’t know how, these are my tips for start to practice yoga in home!

Sometimes we don’t know how to start and we start to do advanced poses and that make us feel so discouraged because we have troubles with the poses and at the end we get hurt and without any energy to try it again, so check these tips that i give you before to start.

All type of body can do yoga!, you don’t have to be super skinny or super flexible, you can start just now:

  • How can I start?

+ Equipment you need a mat, if is double better and check out that is non-slip surface for your practice, (I spend 30 dollars to buy mine) /// your clothes needs to be confortable and you need leggings or pants for yoga, try to not do it with jeans or clothes that doesn’t strech this ones can hurt you, you can do it with shoes but I truly recommend without, if you have cold in your feets you can use socks.

  • I just eat, how much time i need to wait?

+ Eat Don’t have a big meal right before/after class. You can have a light snack an hour or two before class and be fine. Do not eat 30 minutes after the class; after half an hour of your yoga practice drink a glass of warm milk or fruit juice and In the lunch, eat easily digestible foods like soups,sprouts, fruits and vegetables. Avoid fried, meat and heavy grain foods. /// Drink as little as possible during the yoga practice - and preferably not at all! Therefore, make sure to drink enough beforehand /// It is recommended not to drink for 15 minutes and eat for half an hour after the yoga practice to let the body calm down again.

  • Where can I practice?

+ Create a tranquil atmosphere. Make sure you have enough floor space to move forward, backward, left, and right without running into or hitting anything. If you don’t already have this space, you may need to clear out some clutter.

  • How beggin my practice?

+ Practice Alignment the precise way that the body lines up in each posture. Good alignment is very important to minimize the chance of injury /// After the yoga practice you should rest for 10 minutes in Savasana - relaxed and with normal breathing. Put on some extra clothes or a blanket so you don’t get cold. ///If you experience emotional reactions during or after the yoga practice welcome and accept the emotions. If you like you can talk about it with your friends/tumblr/ me ü / your family.

Choose a time in which you will not be disturbed:
  1. Take 3- 5 breaths in every pose
  2. Decide how often you want to practice. Ideally you should practice every single day, but you can practice anywhere from once a week to seven days a week. You will obtain the most benefits if you practice 5-7 days a week.
  3. Deepen your practice. Once you have gotten started, find some ways to add variety and to take your practice to the next level. One way you can do this is by doing different types of poses on different days of the week.
  4. Keep a yoga practice journal. Write down all of your experiences and what’s happening to your body/mind, you can use a notebook or share it in your blog/tumblr pose.
  5. You can have mini goals or participe in yoga challenges on instagram or tumblr, this can help you to see your progress and stay motivated!.
  • What kind of poses or videos can I do?
  1. yoga poses
  2. www.yogalearningcentre.com
  3. www.yogatailor.com
  4. www.myyogaonline.com 
  5. DoYouYoga.com  
  6. YOGA FOR BEGINNERS Part 1
  7. Day 1 - 30 Day Yoga Challenge - Let’s Get Started! 
  8. Yoga para principiantes - beginners
  9. Yoga With Adriene
  • About ladies holidays?

+ Menstruation you can take “ladies holidays” when menstruating. As a minimum it is recommended to practice lightly on the first day of menstruation but naturally it is individual what you feel like doing (or not doing) during this period. I always do when I’m in my shark days because this makes me feel too much better and is also recommended to omit inverted postures during menstruation (ex.shoulder and head stands).

  • Trust in you!

+ Stay Positive: Don’t feel bad if you teacher corrects your postures. Hands-on instruction is the best way to learn good form. Try not to judge yourself harshly in comparison to what others are doing on their mats. Everyone is at a different place on the path. Stay light-hearted and keep your sense of humor. Laugh if you fall out of a pose, smile when things get difficult. Enjoy yourself.

+ Confidence: Remember that your practice is an individual process. No one else is inside your body, so defer to your own judgement about what you can and cannot do. DON’T FORCE ANY POSE Over time, you will learn to discern the difference between something you may be afraid of or think you can’t do and something that is actually painful and possibly injurious. There is no hurry to get into any particular pose. Listen to your own body and respect what it tells you about how to practice.

Well I hope this helps you, please always feel free to ask me or search help if you have some doubts.

by Savannah

Namaste!

What an awesome, helpful post!

Ten Minute Mango Pancakes

Ingredients for twenty five small pancakes:

- 2 ripe bananas (270g)

- 4 slices of mango (180g)

- 1 cup of blueberries (150g)

- 1 and a 1/2 cups of oats (240g)

- 3 tablespoons of nut butter (I used cashew butter)

- coconut oil, for greasing the pan

- 2 cups of water

- a pinch of salt

Simply peel the bananas, then place the bananas, mango, oats, nut butter, water and salt into a food processor and whizz for a minute of so until the mix is nice and smooth. Then transfer the mix into a bowl and stir in the blueberries, if you’re using them. Let the mixture sit for a couple of minutes before you start cooking so that the oats can absorb some of the liquid. 

While the mixture sits, heat up a non-stick frying pan and grease it with a little coconut oil. Once the pan is really hot place a heaped tablespoons worth of mix onto it and allow it to cook for about two minutes, before flipping it over and letting the other side cook until it begins to brown. It’s really important that you don’t flip the pancakes too early though – wait until the top side no longer looks like the runny mix in the bowl, but it’s starting to look firm and cooked, at which point flip it over.

These pancakes are really small so even in a small pan you can get three or four going at the same time.

Then serve and enjoy!

http://deliciouslyella.com/ten-minute-mango-pancakes/

The 6 Dirtiest Eating Habits and How to Break Them
By Megan Cahn
Whether you’re a kale connoisseur, a master cleanser, or a gluten-free gourmet, we are all conscious of what we put in our body in our own ways. On the flip side, we all have our vices. Some of us are suckers for sugar, while others cannot resist a salty snack. You may shovel in food too fast or not be able to say no to that second helping. Whatever your Achilles’ heel of eating may be, it’s never an easy habit to break. Though we are 100 percent behind indulging in the things we love, it is all about moderation. So we enlisted health coach and nutrition guru, Arielle Fierman, to give us some easy tips to help get the most common eating afflictions under control.
THE SPEED EATER
You often find yourself setting your fork down after finishing a meal, only to look around and see that your fellow diners haven’t even touched their sides of veggies yet. It’s not that you’re eating unhealthy food necessarily, you are just gobbling things down so quickly that you end up taking in way more calories than you need. Winners finish last in the eating game, so here’s how to take it easy and slow down.
Give Thanks
Some people pray or say grace before a meal, but that is certainly not for everyone. If you’re not on the religious tip, Fierman suggests looking down at your food, taking a deep breath, and saying thanks before eating anything whether it’s a five-course meal or a quick bite. “When you take a second to become mindful of what you’re about to put in your body and grateful that you have something to eat, you instantly slow down and feel a wave of calmness.”
Let it Melt
"Picture this," says Fierman. "You have one small piece of the most decadent, rich, fresh dark chocolate-and that is all you get. You won’t enjoy it fully if you chomp down and swallow it, so place it on your tongue, close your eyes, chew, and let it slowly melt." When you chew your food really well it liquefies in your mouth, enhancing the texture and flavors. If you treat all of your meals like this chocolate, you’ll start appreciating the little things in life more and make eating slower a habit.
Be Present
Multi-tasking may be a useful skill in other facets of your life, but not when it comes to eating. Are you checking Instagram and responding to emails during lunch? This may be exactly what is causing things to “disappear” from your plate. Try to tune out of the digital world while you dine, and into the food in front of you.
THE OVER-EATER
Like the Speed Eater, you are taking in more calories than you need, but it’s not your pace that is the problem. Your stomach is telling you you’re full, but you just want one more bite. Even if you are eating steamed salmon and quinoa, sometimes too much is just too much. Here’s how to get those portions under control.
Sit and Chew
You can cleanse your body, lose weight, and practice the easiest form of portion control just by chewing properly and sitting down when you eat. Fierman recommends chewing each bite 15 to 30 times or until it liquefies in your mouth no matter what you are eating-you will feel satiated faster and end up eating less.
Get a Doggy Bag
Restaurant portions are notoriously large. When dining out, you should plan to eat only half of what’s on your plate. Share with a friend or take the leftovers home for a meal tomorrow. This plan saves you cash too.
Dine in Style
Even if you’re preparing a meal just for yourself, try and make the experience a pleasant one. Place your dinner on a nice plate (this will also help you see your portions), and place mat, and your drink in a glass. After a stressful day, sitting down (maybe even lighting a candle) in a comfortable setting and taking a deep breath before you eat will help you relax, slow down, and eat less.
THE SUGAR FIEND
Would you like to see the dessert menu? Umm, YES. Your 4 o’clock sugar cravings have become around the clock sugar cravings and you just can’t seem to stop yourself from adding a candy bar to your cart at checkout a little too often. Well, the more sugar you eat, the more sugar your body wants, so here are a few ways to start curbing that sweet tooth.
Drink Water
Sometimes the need for sugar is actually a sign of dehydration, so instead of grabbing a Snickers you should reach for a Poland Springs. But beyond the quick fix, you may need to up your daily H2O intake. Fierman suggests drinking half the amount of your body weight in ounces (for example, if you weigh 140 lbs, you need at least 70 ounces of water).
Grab Some Carbs…It’s Okay
If your cravings are uncontrollable, add a complex carbohydrate like a whole grain into your breakfast or lunch to help balance your blood sugar. Have a brown rice cake with almond butter or put steamed brown rice or quinoa on your salad. You can also try naturally sweet vegetables like baby carrots, beets, butternut squash, or green juice for a healthier sweet alternative.
Try Another Treat
Very often cravings are linked to your thoughts and emotions. When you crave sugar it could actually be a need for something sweet in your life-not necessarily in your stomach. Fierman suggests thinking of non-food ways to give yourself something special when you’re jonesing for dessert, like a phone call with a positive friend, a manicure in a bright color, or a solo dance party to your favorite song.
THE LATE NIGHT EATER
You often find yourself up late watching The Real Housewives on the couch and then all of a sudden your face is in the fridge searching for something, anything. A midnight snack might satisfy you for a moment, but certainly not in the long run. Here’s how to quell your end-of-day food urges and wake up regret free.
Don’t Forget
You’re a busy woman with a with a lot on your plate (no pun intended), but it’s important to take time to eat during the day no matter how hectic your schedule is. Fasting (whether it’s conscious or not) most often leads to eating less healthy foods in larger amounts at night, and also slows down your metabolism. Fierman recommends a medium sized breakfast, a large lunch, and a small dinner, with a few healthy snacks in between if necessary.
Question Your Motives
Before you hit the fridge in the wee hours, ask yourself if you are actually hungry. Sometimes when you eat late at night it is because you haven’t had enough during the day, but often it is for more emotional reasons. You may be craving comfort or sweetness because you are sad, lonely, or just bored. Try and identify what the issue is first and look for solutions outside of the kitchen.
Time Dinner
Fierman suggests finishing your dinner approximately two to three hours before you head to bed. It will ensure a longer digestion or “fat burning” time between dinner and breakfast the next day. Bonus: This may help you get a better night sleep too. If you’re still wanting that midnight snack, have some herbal tea such as chamomile with almond milk.
THE SNACKER
There you are just munching away, again. Maybe you’re craving salt, maybe you have an oral fixation, or maybe you’re bored. Whatever the cause of your cravings for the crunch, these tips will make it so once you pop, you can actually stop.
Take a Seat and Hang Up
Always get off your cell and sit down when you eat, even if you’re just going into the kitchen to grab a handful of nuts. You will eat more standing in front of the fridge or while you’re talking on the phone. So save yourself from overdosing on too many chips and the person on the other end of the line from having to listen to you talk between mouthfuls.
Don’t Eat Out of the Container
Even if you’re snacking on something healthy like carrots, make sure to take them out of the bag or box. Always put your food on a plate or in a small bowl, so you can measure out a proper amount and spatially see everything that you’re putting in your body.
Check the Back of the Box
Look at the serving size and use measuring spoons or cups to make sure you’re abiding by the recommended serving size. “You may even end up changing your mind on what you’re going to have,” says Fierman. “A bag with 30 chips per serving versus five chips per serving? I’ll take the 30!”
THE YO-YO DIETER
You’re always dabbling in the latest diet trends, but in-between you often fall back into your bad habit-riddled routine. A cleanse or restrictive fad diet will help you lose weight rapidly, but not permanently. Here’s how to swap out those quick-fixes for a real lifestyle change.
Go 80/20
"The 80/20 rule is a great way to keep your mind and body sane," says Fierman. "Eighty percent of the time strive to nourish your body with high quality foods, lots of water, greens, whole grains, and good quality protein. The other 20, eat what is available without caring too much and just enjoy yourself!"
Remember Your Body
Chaotic eating habits and intense practices can hurt you. “Be good to yourself and know that you can restart your metabolism by simply adopting healthy habits and eating delicious, vitamin-packed, fiber-rich foods that will give you energy while naturally cleansing your body.”
Don’t Binge
Deprivation always leads to bingeing-juice cleanses are often a culprit of this. “People juice for an entire week and then go back to eating burgers the second they have their ‘last juice,’” says Fierman. “This can be the most painful part of a cleanse and really intense on your digestive system if not done correctly. Ease food back into your life, one bite and one day at a time, and do not overload at one sitting.”
https://shine.yahoo.com/author-blog-posts/6-dirtiest-eating-habits-break-them-215900314.html

The 6 Dirtiest Eating Habits and How to Break Them

By Megan Cahn

Whether you’re a kale connoisseur, a master cleanser, or a gluten-free gourmet, we are all conscious of what we put in our body in our own ways. On the flip side, we all have our vices. Some of us are suckers for sugar, while others cannot resist a salty snack. You may shovel in food too fast or not be able to say no to that second helping. Whatever your Achilles’ heel of eating may be, it’s never an easy habit to break. Though we are 100 percent behind indulging in the things we love, it is all about moderation. So we enlisted health coach and nutrition guru, Arielle Fierman, to give us some easy tips to help get the most common eating afflictions under control.

THE SPEED EATER

You often find yourself setting your fork down after finishing a meal, only to look around and see that your fellow diners haven’t even touched their sides of veggies yet. It’s not that you’re eating unhealthy food necessarily, you are just gobbling things down so quickly that you end up taking in way more calories than you need. Winners finish last in the eating game, so here’s how to take it easy and slow down.

Give Thanks

Some people pray or say grace before a meal, but that is certainly not for everyone. If you’re not on the religious tip, Fierman suggests looking down at your food, taking a deep breath, and saying thanks before eating anything whether it’s a five-course meal or a quick bite. “When you take a second to become mindful of what you’re about to put in your body and grateful that you have something to eat, you instantly slow down and feel a wave of calmness.”

Let it Melt

"Picture this," says Fierman. "You have one small piece of the most decadent, rich, fresh dark chocolate-and that is all you get. You won’t enjoy it fully if you chomp down and swallow it, so place it on your tongue, close your eyes, chew, and let it slowly melt." When you chew your food really well it liquefies in your mouth, enhancing the texture and flavors. If you treat all of your meals like this chocolate, you’ll start appreciating the little things in life more and make eating slower a habit.

Be Present

Multi-tasking may be a useful skill in other facets of your life, but not when it comes to eating. Are you checking Instagram and responding to emails during lunch? This may be exactly what is causing things to “disappear” from your plate. Try to tune out of the digital world while you dine, and into the food in front of you.

THE OVER-EATER

Like the Speed Eater, you are taking in more calories than you need, but it’s not your pace that is the problem. Your stomach is telling you you’re full, but you just want one more bite. Even if you are eating steamed salmon and quinoa, sometimes too much is just too much. Here’s how to get those portions under control.

Sit and Chew

You can cleanse your body, lose weight, and practice the easiest form of portion control just by chewing properly and sitting down when you eat. Fierman recommends chewing each bite 15 to 30 times or until it liquefies in your mouth no matter what you are eating-you will feel satiated faster and end up eating less.

Get a Doggy Bag

Restaurant portions are notoriously large. When dining out, you should plan to eat only half of what’s on your plate. Share with a friend or take the leftovers home for a meal tomorrow. This plan saves you cash too.

Dine in Style

Even if you’re preparing a meal just for yourself, try and make the experience a pleasant one. Place your dinner on a nice plate (this will also help you see your portions), and place mat, and your drink in a glass. After a stressful day, sitting down (maybe even lighting a candle) in a comfortable setting and taking a deep breath before you eat will help you relax, slow down, and eat less.

THE SUGAR FIEND

Would you like to see the dessert menu? Umm, YES. Your 4 o’clock sugar cravings have become around the clock sugar cravings and you just can’t seem to stop yourself from adding a candy bar to your cart at checkout a little too often. Well, the more sugar you eat, the more sugar your body wants, so here are a few ways to start curbing that sweet tooth.

Drink Water

Sometimes the need for sugar is actually a sign of dehydration, so instead of grabbing a Snickers you should reach for a Poland Springs. But beyond the quick fix, you may need to up your daily H2O intake. Fierman suggests drinking half the amount of your body weight in ounces (for example, if you weigh 140 lbs, you need at least 70 ounces of water).

Grab Some Carbs…It’s Okay

If your cravings are uncontrollable, add a complex carbohydrate like a whole grain into your breakfast or lunch to help balance your blood sugar. Have a brown rice cake with almond butter or put steamed brown rice or quinoa on your salad. You can also try naturally sweet vegetables like baby carrots, beets, butternut squash, or green juice for a healthier sweet alternative.

Try Another Treat

Very often cravings are linked to your thoughts and emotions. When you crave sugar it could actually be a need for something sweet in your life-not necessarily in your stomach. Fierman suggests thinking of non-food ways to give yourself something special when you’re jonesing for dessert, like a phone call with a positive friend, a manicure in a bright color, or a solo dance party to your favorite song.

THE LATE NIGHT EATER

You often find yourself up late watching The Real Housewives on the couch and then all of a sudden your face is in the fridge searching for something, anything. A midnight snack might satisfy you for a moment, but certainly not in the long run. Here’s how to quell your end-of-day food urges and wake up regret free.

Don’t Forget

You’re a busy woman with a with a lot on your plate (no pun intended), but it’s important to take time to eat during the day no matter how hectic your schedule is. Fasting (whether it’s conscious or not) most often leads to eating less healthy foods in larger amounts at night, and also slows down your metabolism. Fierman recommends a medium sized breakfast, a large lunch, and a small dinner, with a few healthy snacks in between if necessary.

Question Your Motives

Before you hit the fridge in the wee hours, ask yourself if you are actually hungry. Sometimes when you eat late at night it is because you haven’t had enough during the day, but often it is for more emotional reasons. You may be craving comfort or sweetness because you are sad, lonely, or just bored. Try and identify what the issue is first and look for solutions outside of the kitchen.

Time Dinner

Fierman suggests finishing your dinner approximately two to three hours before you head to bed. It will ensure a longer digestion or “fat burning” time between dinner and breakfast the next day. Bonus: This may help you get a better night sleep too. If you’re still wanting that midnight snack, have some herbal tea such as chamomile with almond milk.

THE SNACKER

There you are just munching away, again. Maybe you’re craving salt, maybe you have an oral fixation, or maybe you’re bored. Whatever the cause of your cravings for the crunch, these tips will make it so once you pop, you can actually stop.

Take a Seat and Hang Up

Always get off your cell and sit down when you eat, even if you’re just going into the kitchen to grab a handful of nuts. You will eat more standing in front of the fridge or while you’re talking on the phone. So save yourself from overdosing on too many chips and the person on the other end of the line from having to listen to you talk between mouthfuls.

Don’t Eat Out of the Container

Even if you’re snacking on something healthy like carrots, make sure to take them out of the bag or box. Always put your food on a plate or in a small bowl, so you can measure out a proper amount and spatially see everything that you’re putting in your body.

Check the Back of the Box

Look at the serving size and use measuring spoons or cups to make sure you’re abiding by the recommended serving size. “You may even end up changing your mind on what you’re going to have,” says Fierman. “A bag with 30 chips per serving versus five chips per serving? I’ll take the 30!”

THE YO-YO DIETER

You’re always dabbling in the latest diet trends, but in-between you often fall back into your bad habit-riddled routine. A cleanse or restrictive fad diet will help you lose weight rapidly, but not permanently. Here’s how to swap out those quick-fixes for a real lifestyle change.

Go 80/20

"The 80/20 rule is a great way to keep your mind and body sane," says Fierman. "Eighty percent of the time strive to nourish your body with high quality foods, lots of water, greens, whole grains, and good quality protein. The other 20, eat what is available without caring too much and just enjoy yourself!"

Remember Your Body

Chaotic eating habits and intense practices can hurt you. “Be good to yourself and know that you can restart your metabolism by simply adopting healthy habits and eating delicious, vitamin-packed, fiber-rich foods that will give you energy while naturally cleansing your body.”

Don’t Binge

Deprivation always leads to bingeing-juice cleanses are often a culprit of this. “People juice for an entire week and then go back to eating burgers the second they have their ‘last juice,’” says Fierman. “This can be the most painful part of a cleanse and really intense on your digestive system if not done correctly. Ease food back into your life, one bite and one day at a time, and do not overload at one sitting.”

https://shine.yahoo.com/author-blog-posts/6-dirtiest-eating-habits-break-them-215900314.html

Stay strong, and most importantly stay beautiful! X

beautifulpicturesofhealthyfood:

Submitted by: 

RAW VEGAN RECIPE: Nutella Lärabars by Dreams of Sugar Plum Cakes (Celestina)…RECIPE

These Lärabars come with a secret.

There’s no Nutella in these.

BUT, there is cocoa (or cacao, if you prefer) and there are hazelnuts, and it tastes quite a bit like Nutella, so I am going to continue calling these Nutella Lärabars.

With no sugar added, these paleo, gluten free, and kid friendly treats are perfect for the morning, an energy boost before a workout, and even a healthier dessert option. And psst - they don’t have any of that nasty, processed Nutella!

13ittersweet:

New pair of #Brooks calf sleeves for my shinsplints! #running

To answer a question about calf sleeves/arm sleeves.. here is the response I sent to someone:

"I’m a runner and have been interested in calf sleeves (and arm sleeves, actually). What are the benefits to both? Or just the calf sleeves if you’ve never used arm sleeves. Thank you!"

Hey doll! As far as your arm/calf sleeves question, the biggest thing is the compression aspect of the sleeves- or at least what I think is their best feature. They keep your muscles in place and help to reduce impact and reduce injuries. For example, my calf sleeves help a lot with shin splints- I practically always have shin splints haha because I have the hardest time gradually increasing my mileage. I wear them when running and also for recovery- the compression increases blood flow!

I’m not sure about performance-wise, but I have heard that the compression also helps you perform better because the compression brings more blood and that means more oxygen to your muscles. I haven’t personally felt a big difference in this, but that might just be me not noticing it- I can’t really say either way based on personal experiences.

The same goes for your arms- that’s why a lot of times you’ll see basketball players wear sleeves even though they are drenched in sweat. Just at least for running, you really don’t use your arms as much as your legs. I know some runners that do wear arm sleeves though for warmth though! It’s a lot more practical than long sleeves, because even when it’s cold or chilly, after a while you get overheated. You can roll up your arm sleeves and wear them like wrist cuffs when you’re hot!

internal-acceptance-movement:

HOW TO TAKE CARE OF YOURSELF DURING A BAD BODY IMAGE DAY:
1. Recognize that fat isn’t a feeling.
There are always underlying emotions that we attach to feeling fat. When the “I feel fat” thoughts start up, try to identify what you’re feeling underneath the body dissatisfaction. Are you feeling lonely? Anxious? Invisible? Scared? Ashamed? Inadequate? Whatever the feelings are recognize that they are separate from your body. 
2. Treat yourself as you would a friend.
Because it’s difficult to be kind to ourselves in the moment when the body hating thoughts take over, try responding to your thoughts as if you were supporting a friend. What would you say to someone you loved who was battling your same struggle with body image?
You wouldn’t tell them to not eat for the day in order to compensate for what they ate the previous night. You wouldn’t tell them to punish themselves for their body size through over-exercise, self-harm, or abusive eating habits. You wouldn’t tell them they were worthless or unloveable because of their weight. So why do you tell yourself these things? Break the cycle and start treating yourself like a friend—you deserve that kindness and love from everyone, especially yourself. 
3. Recognize that you are so much more than the size of your body. 
What you look like does not define you. It doesn’t discount your worth as a human being. You are so much more than a number on the scale. As a living, breathing, feeling human being you have inherent value. You are special and important and loved. You exist and therefore you matter.
Your appearance is such a small part of who you are, and it certainly doesn’t warrant enough power to discount the person you are inside. You aren’t your body or your weight—you are your goals and dreams and passions and values. You are your strengths and talents and insight. You are a soul and a spirit and a force of nature. Your body does not define you. 
4. Shift your focus from the external to the internal.
Make a list of all the people you look up to and are inspired by—not because of their weight or appearance, but because of who they are and what they do. Write out all the qualities they have that make you appreciate and value them.
Use the list as a reminder that it’s the internal things—our dreams and passions and goals and morals and insight and character—that truly define who we are and draw people to us; not how we look.
You are no exception to this. Try making your own list of things you like about yourself that have nothing to do with appearance or body size. If you have a difficult time creating one, ask some friends and family to help you. 
5. Think about what you want to be remembered for after you die.
I don’t want people to remember me for what I looked like, what size jeans I wore, or what I weighed. I want to be remembered for the person I am. I want to be remembered as someone who brought about positive change in the world. I want to be remembered as loving friend, partner, and family member. I want to be remembered for my passions and my creativity and my strength. I want to be remembered as someone who made a difference. What do you want your legacy to be? Chances are, it doesn’t have to do with weight.
6. Instead of focusing on the size of your body, start focusing on what your body allows you to do. 
The human body is an incredible force. When we get caught up in the number on the scale and size of clothes however, we forget just how lucky we are to have a fully functioning vehicle to engage in life with. So stop hating your body for the way it looks and start acknowledging and appreciating your body for all that it allows you to do.
Make a list of each activity and feat your body helps you to partake in and accomplish. If you want to be even more specific, list out each body part and describe all the things you wouldn’t be able to do without it. Your body is strong, powerful, and beautiful, regardless of it’s size. Choose to treat it with love, compassion, and gratitude instead of hate and judgement. 
7. Challenge your negative thoughts.
You may not be able to change the way you feel about your body today, tomorrow, or a month from now, but you can begin the process by challenging the thoughts in the moment. Write out a dialogue between your negative voice and a healthy voice. If you have a hard time coming up with positive counters to the negative thoughts, pretend that you are speaking positively about a friend or loved one.
Even if you don’t believe the things you say to counter the voice, it’s still important to speak out against it, because each time you argue with the thoughts, you are taking away some of their power and reclaiming your own. The more you challenge the thoughts, the less you will believe them. The more you argue back, the easier fighting the voice will become. 
8. Allow yourself to feel your feelings.
There is a lot of built up energy and emotion underlying the way we feel about our bodies. Holding in how we feel or engaging in behaviors to numb out may make us feel better in the moment, but in the long run, it doesn’t remedy the pain we feel. It doesn’t make us feel better and it keeps us stuck.  
Releasing the energy and painful emotions underlying our body shame requires us to feel our feelings. Whether that means throwing a tantrum on the floor, venting to a friend on the phone, punching a pillow, screaming in your car, or crying in bed, you need to allow yourself to feel your feelings. Let go of the judgement you have about what you feel and recognize that you are feeling these things for a reason. Give yourself permission to release your emotions and let everything out. 
9. Do self care.
When you’re struggling with body image, distract yourself with healthy coping mechanisms. Take a bubble bath, get a message, ask for a back scratch, cuddle with a pet, make plans with a supportive friend, watch your favorite movie, get a manicure, listening to calming music, do deep breathing—whatever it is, make sure it’s something self-soothing and helps you get out of your head.
10. Be kind with yourself.
You may not be able to control the way you feel about your body, but you can control what you do in response to how you feel.
Instead of beating yourself up, you can choose to treat yourself with compassion. Instead of engaging in unhealthy and abusive behaviors, you can choose to do self-care. Instead of treating your body as an enemy, you can choose to treat it as a friend. Instead of isolating yourself, you can choose to reach out for support and surround yourself with positive people who make you feel loved and accepted. Instead of agreeing with the negative thoughts, you can choose to challenge them. 
***You have more power than you think—don’t let the way you feel about your body keep you from living.
Coping with bad body image days may not be easy, but it is possible.
Don’t give up.
You aren’t alone.
Things can and will get better.

internal-acceptance-movement:

HOW TO TAKE CARE OF YOURSELF DURING A BAD BODY IMAGE DAY:

1. Recognize that fat isn’t a feeling.

There are always underlying emotions that we attach to feeling fat. When the “I feel fat” thoughts start up, try to identify what you’re feeling underneath the body dissatisfaction. Are you feeling lonely? Anxious? Invisible? Scared? Ashamed? Inadequate? Whatever the feelings are recognize that they are separate from your body. 

2. Treat yourself as you would a friend.

Because it’s difficult to be kind to ourselves in the moment when the body hating thoughts take over, try responding to your thoughts as if you were supporting a friend. What would you say to someone you loved who was battling your same struggle with body image?

You wouldn’t tell them to not eat for the day in order to compensate for what they ate the previous night. You wouldn’t tell them to punish themselves for their body size through over-exercise, self-harm, or abusive eating habits. You wouldn’t tell them they were worthless or unloveable because of their weight. So why do you tell yourself these things? Break the cycle and start treating yourself like a friend—you deserve that kindness and love from everyone, especially yourself. 

3. Recognize that you are so much more than the size of your body. 

What you look like does not define you. It doesn’t discount your worth as a human being. You are so much more than a number on the scale. As a living, breathing, feeling human being you have inherent value. You are special and important and loved. You exist and therefore you matter.

Your appearance is such a small part of who you are, and it certainly doesn’t warrant enough power to discount the person you are inside. You aren’t your body or your weight—you are your goals and dreams and passions and values. You are your strengths and talents and insight. You are a soul and a spirit and a force of nature. Your body does not define you. 

4. Shift your focus from the external to the internal.

Make a list of all the people you look up to and are inspired by—not because of their weight or appearance, but because of who they are and what they do. Write out all the qualities they have that make you appreciate and value them.

Use the list as a reminder that it’s the internal things—our dreams and passions and goals and morals and insight and character—that truly define who we are and draw people to us; not how we look.

You are no exception to this. Try making your own list of things you like about yourself that have nothing to do with appearance or body size. If you have a difficult time creating one, ask some friends and family to help you. 

5. Think about what you want to be remembered for after you die.

I don’t want people to remember me for what I looked like, what size jeans I wore, or what I weighed. I want to be remembered for the person I am. I want to be remembered as someone who brought about positive change in the world. I want to be remembered as loving friend, partner, and family member. I want to be remembered for my passions and my creativity and my strength. I want to be remembered as someone who made a difference. What do you want your legacy to be? Chances are, it doesn’t have to do with weight.

6. Instead of focusing on the size of your body, start focusing on what your body allows you to do. 

The human body is an incredible force. When we get caught up in the number on the scale and size of clothes however, we forget just how lucky we are to have a fully functioning vehicle to engage in life with. So stop hating your body for the way it looks and start acknowledging and appreciating your body for all that it allows you to do.

Make a list of each activity and feat your body helps you to partake in and accomplish. If you want to be even more specific, list out each body part and describe all the things you wouldn’t be able to do without it. Your body is strong, powerful, and beautiful, regardless of it’s size. Choose to treat it with love, compassion, and gratitude instead of hate and judgement. 

7. Challenge your negative thoughts.

You may not be able to change the way you feel about your body today, tomorrow, or a month from now, but you can begin the process by challenging the thoughts in the moment. Write out a dialogue between your negative voice and a healthy voice. If you have a hard time coming up with positive counters to the negative thoughts, pretend that you are speaking positively about a friend or loved one.

Even if you don’t believe the things you say to counter the voice, it’s still important to speak out against it, because each time you argue with the thoughts, you are taking away some of their power and reclaiming your own. The more you challenge the thoughts, the less you will believe them. The more you argue back, the easier fighting the voice will become. 

8. Allow yourself to feel your feelings.

There is a lot of built up energy and emotion underlying the way we feel about our bodies. Holding in how we feel or engaging in behaviors to numb out may make us feel better in the moment, but in the long run, it doesn’t remedy the pain we feel. It doesn’t make us feel better and it keeps us stuck.  

Releasing the energy and painful emotions underlying our body shame requires us to feel our feelings. Whether that means throwing a tantrum on the floor, venting to a friend on the phone, punching a pillow, screaming in your car, or crying in bed, you need to allow yourself to feel your feelings. Let go of the judgement you have about what you feel and recognize that you are feeling these things for a reason. Give yourself permission to release your emotions and let everything out. 

9. Do self care.

When you’re struggling with body image, distract yourself with healthy coping mechanisms. Take a bubble bath, get a message, ask for a back scratch, cuddle with a pet, make plans with a supportive friend, watch your favorite movie, get a manicure, listening to calming music, do deep breathing—whatever it is, make sure it’s something self-soothing and helps you get out of your head.

10. Be kind with yourself.

You may not be able to control the way you feel about your body, but you can control what you do in response to how you feel.

Instead of beating yourself up, you can choose to treat yourself with compassion. Instead of engaging in unhealthy and abusive behaviors, you can choose to do self-care. Instead of treating your body as an enemy, you can choose to treat it as a friend. Instead of isolating yourself, you can choose to reach out for support and surround yourself with positive people who make you feel loved and accepted. Instead of agreeing with the negative thoughts, you can choose to challenge them. 

***You have more power than you thinkdon’t let the way you feel about your body keep you from living.

Coping with bad body image days may not be easy, but it is possible.

Don’t give up.

You aren’t alone.

Things can and will get better.

Acai Banana Bowl

Recommended Toppings

  • Granola
  • Banana
  • Sliced berries
  • Sliced apples
  • Chia seeds
  • Shredded coconut
  • Raisins
  • Chopped walnuts
  • Sliced almonds
  • Drizzle of honey
  • Drizzle of agave

In a high-speed blender, add all ingredients, starting with the apple juice. I used ½c because I like mine watery, but feel free to put in as much as you’d like. Blend on a low speed until smooth. Pour into a bowl, top with your favorite ingredients and enjoy!

http://www.laurenliveshealthy.com/two-in-one-acai-banana-bowl-and-smoothie/