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Welcoming Cellulite Because There’s A Natural Way To Get Rid of It

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Dancer sitting down lifting hair

We’ve all been there: standing in front of the mirror after trying on a pair of shorts, a bathing suit bottom, or our favorite dress that usually shows off our legs to perfection, and wondering where in the world that unflattering skin came from. Was it there last month when we were at the beach? Did it just show up all of a sudden?

We know that we have been watching our diet and getting to the gym as often as we can, but still, there it is. Cellulite. We hate it and we want it gone. But is it just a natural part of life? Do we have no choice but to accept is as we grow older? Absolutely not! And to prove it, we have some surefire tips to help you get that sleek and smooth look back without breaking your back working out or starving yourself on some fad diet.

What is Cellulite?

Cellulite is the result of fat protruding past the connective tissues, which create visible dimpling of the skin. Although there are factors that aggravate the weakening of these connective tissues such as aging, targeting skin-health alone doesn’t target the root cause: excess fat.

So, how do you actually get rid of cellulite?

Increase Your Liquid Intake

This is something everyone should be doing regardless of whether or not they are battling the uprising of cellulite. The truth is that most of us are drinking far less water and other healthy fluids than we need to be. Things like water and natural or herbal teas carry key nutrients throughout the body and help to eliminate waste products that enable cellulite retention. These metabolites cause fat deposits and poor skin health. 

Exercises That Target Specific Areas

If anyone tells you that you can get rid of cellulite without exercise, the next thing they should be seeing is the back of your head as you walk away, because you have just been lied to. While it isn’t necessary to kill yourself in the gym trying to leg press a minivan, there are definitely body part-specific exercises that should become a regular part of your gym routine. They include such moves as squats, lunges, side-to-sides, and step-ups. 

Choosing these exercises targeting the specific areas doesn’t target fat through isolation, but compound movements with appropriate resistance allows for testosterone release as a whole. The result? Testosterone, as a hormone, does multiple benefits to fat lost over time. At higher levels, metabolism of fat is surely triggered with compound movements and is something you want to keep as part of your exercise routine.

Shifting to a More Mindful Diet

No need for extremes such as solely eating salads or eating a lower amount of calories; this is not what your body needs to help with long-term fat loss. A balanced diet that aids in muscle-building, carb-metabolism, and healthy fat levels is a good place to start.

Have you ever heard of a personal trainer saying, “You can’t target fat in one spot!” Well, he’s preaching the truth. The best way to target fat is understanding that your body fat percentage can only be targeted as a whole. Hence, the importance of a more intuitive diet. 

One Last Bonus Tip

The sleep benefit that most people overlook is the fact that a good night’s rest, with an appropriate length of sleep, is fat metabolism’s best friend. The majority of your day’s fat metabolism happens continuously as you are sound asleep. In contrast, not getting enough sleep leads to a spike in cortisol which automatically releases serotonin to balance out the cortisol release. Serotonin is a neurotransmitter that enhances your cravings for high-fat and high-carb food. 

Be sure that you don’t minimize the importance that proper sleep and a complete daily rest cycle have on your overall appearance and function. Numerous studies have shown how getting enough sleep is essential to the body’s general wellness, healing, and recovery processes. Schedule time to rest just as you would a trip to the gym.

A Plea for all Parents to Practice Yoga

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The pressure on parents is actually insane. I’m serious. 

Overwhelmed? Yeah, You and Everyone Else

Mother and Daughter meditating on yoga mats
Mother and Daughter meditating on yoga mats

If you have kids and are completely stretched beyond your limit often, as in every-other-minute-often, you’re not abnormal. It’s a lot. And as if it wasn’t hard enough to take care of ourselves in a healthy, consistent, responsible, mentally stable kinda-way, now we have all of that, PLUS additional micro-humans to care for constantly. Micro-humans who cannot be trusted with a fork, let alone trusted to understand that we need things too- like a break occasionally, or a trip to the bathroom without needy little fingers and/or a curious eyeball peeking underneath the space between the closed door and the floor. But that’s not all. Oh-em-gee, THE JUDGEMENT that is tied to being a parent today is just paralyzing. If you formula-feed your baby, you’re lazy, clearly don’t possess maternal qualities, and probably should’ve bought a parakeet instead. If you breastfeed in public, you’re scarring every young male that sees you for life and is destining each one to a lifetime of debilitating porn addiction. If you vaccinate your kids, you’re letting Big Pharma inject cancer and autism into your precious babies for their corporate financial gain. Giving your child’s losing team a trophy will certainly make him entitled and he will be smoking a Juul by the time he is twelve. Don’t let your kids’ schools teach about global warming, but if you do, make sure your children know it’s caused by the parents who use disposable diapers and plastic straws. You get the point. It’s honestly maddening. So that’s why I hate to add one more “to-do” of never-ending, confusing parenting “do’s and don’ts” into the universe. But I have to, I really do. 

Practice Makes Perfectly Imperfect

Here goes: if you’re a parent, especially a mom, and even more especially a stay-at-home-mom, and you’re not practicing yoga, you’re doing it wrong. Very, very wrong.

What better way to find softness while living in a relentless state of being overwhelmed and under-slept than to spend an hour hanging out with your soul? An hour of concentrated peaceful self-love that includes a nap at the end?! Sign me up.

There’s just no better bang for your buck as far as sanity replenishment goes. I’ve been teaching yoga for a few years now, and regardless of what format I am guiding, I always begin the first few minutes of class in total silence. Even for me the instructor, those first moments, after a day that was surely bat-shit crazy, feel like a warm hug. Before I discovered my practice, as a stay-at-home-mom, my kids would run me ragged from before sunrise to after sunset and during all hours of the night. I kept active and worked out, but did psycho workouts like cardio kickboxing and spin classes. My body was in shape but my mind was absolutely, hopelessly, horrifically frazzled. I was checking off all the boxes, or so I thought, but something was missing. It wasn’t until I immersed myself in yoga that I realized that what I was yearning for was connection. Connection to my breath, my soul, and my body in a way that was dynamic, ever-evolving, and liberating as hell.

Get Lost in Space

How can we be available to our children if we are not available to our children? The only way to find the space needed to function, especially while being continuously pummeled by the intensity of parenthood, is to have space in general. It begins with the breath. It’s so simple. Not easy, but simple. Our minds become so entangled with the knots that life tie that things become foggy, our judgment becomes skewed, and we’re not doing anyone any justice, especially our children. It truly starts with just noticing that you are alive, that you are actually here in the present moment even if your brain may be tricking you into thinking otherwise, and the easiest way to do that is to notice your inhales and exhales. In time, that awareness can be linked to movement, which is a whole new level of magical, and in even more time, you may even be able to achieve the most advanced tier of yoga yet, which is really, really hard but really, really effective. No, it’s not a one handed-handstand with full lotus legs. It’s where you literally just sit quietly with your eyes closed and confront the depths of yourself. It’s called meditation, and that’s actually the goal. All of that movement and life-changing breaking-of-habits and sweating and growing and learning to just attain the ability to stand yourself for long enough to just… sit. It’s wild.

Self-Care at its Finest  

Parents, and stay-at-home parents, in particular, don’t have much choice but to givegivegivegivegivegivegive, it’s the nature of the job. Sure, there are special moments with your children, moments that make your heart feel like it very well might explode right out of your chest, but those moments are fleeting and tantrums and poop-filled diapers tend to demand a higher percentage of your attention. It can be so consuming. What yoga teaches is self-care, but in a different way. Sure, a consistent yoga practice will make you strong, leaner, and more flexible, but its real value comes in learning how to observe. As parents, our plans are consistently thwarted and frustration likely ensues. Say your toddler scribbles all over your new dining room table with a Sharpie, or you find out your teenager ditches school and goes to the mall instead. Now, imagine you have the capability, first, to not react, but to observe. Take a breath. Even for just a moment or two. Think of all the extra damage that could be avoided by taking just a second instead of flying off the handle immediately. Think of how much more effective we could be as parents if we constantly honed the tool of awareness and perspective. THAT is self-care, knowing that your reactions have ramifications, and putting the work in to make sure you are setting you and your family up for success later. And, that’s what you learn on your mat and why I’m urging parents everywhere to give it a go. Maybe selfishly because I know that more mindfulness will result in a better world, a world with less judgment about how much Cookie Crisp my son eats, but also I see it. I see the disheveled mom who runs into class two minutes late using her preschooler’s sippy cup as a water bottle because probably nothing else was clean, and I see how her soul soaks up the opportunity to just “be”. I know for myself that when all the things that I am most grateful for start to feel like the things I am least grateful for, my soul is getting dehydrated and I need a quenching round-house kick to the third eye via yoga, especially with an instructor who gets it- there are a lot who don’t, but that’s a topic for another time. 

Yoga for the People. Especially You.

So, whether or not you co-sleep, use pacifiers, or keep your kids in their rear-facing car seats until they’re eleventeen, it doesn’t matter. This is my plea, go to yoga. Take a class. Try a video at home. Step that beautiful, unique body onto your mat and begin the lifelong journey of getting to know yourself. Because while stretching is encouraged, the goal is to bend, not break. 

Cacao Nibs-Banana Nicecream Bowl Recipe

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This summer I gave myself  the gift of exploring + getting creative with new fruit mixes and let me tell ya it’s been a lot of fun!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

One of the things I love the most about smoothies, is that I can get a good punch of fiber, protein, healthy fats and cabohydrates- but why exactly is it important to add these to our diet?

Fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Protein— is an important component of every cell in the body. Your body uses protein to build and repair tissues. It also makes enzymes, hormones, and other essential body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Carbohydrates— play a number of important roles in your body. They are readily stored in your muscles for energy and they enable most of the protein you consume to be used for tissue synthesis (such as muscle building) rather than fuel.

Monounsaturated fats— are healthy fats found in olive oil, avocados and certain nuts. In fact, the evidence shows that monounsaturated fats have a number of health benefits. They can help with weight loss, reduce the risk of heart disease and decrease inflammation.

Check out the recipe below.

Ingredients:
• 3 Frozen super ripe bananas
• A lil organic vanilla extract
• 1 tbs of Cacao nibs
• A splash  of milk of your choice (I used low fat oat milk from @oatly) 

Toppings:
• Blueberries
• Shredded coconut
• Edible flowers from the Union Square Green Market

But you can top it with whatever makes your soul happy!

Instructions:
Throw frozen bananas into a blender or food processor—add vanilla extract, cacao nibs and 2-4 tbsp milk of choice for smoother blending and blend until you achieve a soft-serve texture. You can serve immediately, or transfer to a container and freeze an additional 30 minutes.

Isn’t amazing how you can benefit from nourishing your body & soul with healthy foods you actually enjoy? plus! smoothie bowls are sexy♡ Share with me below what you think of this recipe!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

Top 5 Health Benefits of Drinking Beer

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Those of us who enjoy a good beer usually go into it accepting that it isn’t particularly good for us. That’s not really why we’re here, is it? Well you may be surprised to know that beer actually comes with a number of health benefits.

bartender pouring a draft beer
bartender pouring a draft beer

Here are the 5 things that beer is actually doing for your body.

1. Beer can boost your immune system.

That’s right, beer is full of nutrients like magnesium, calcium, and iron. It also has a strong antioxidant profile that can benefit your immune system similar to the way blueberries help you out. 

Antioxidants the body clean up something called free radicals which build up within the body causing oxidative stress on your cells. Foods and drinks that contain antioxidants can help prevent this.

So if you’ve never put a handful of blueberries in a pilsner or blueberry wheat, this is your wake-up call. It’s wonderful. 

2. Beer can lower your cholesterol.

A 2016 study showed that regular beer consumption within a safe range ( 12 ounces of 5% beer per day for women, twice that for men) was beneficial in lowering cholesterol in must individuals.

However it also showed that over consumption eliminates these benefits, so make sure you’re drinking in moderation if you’re going to try to drop your cholesterol with a brew. 

3. Beer can improve your psychological health.

We’ve all heard about the harmful effects that alcohol can have on the brain. These are not exaggerations. Over consumption of alcohol can do a lot of harm to the body and there are a lot of superstitions out there that aren’t doing you any favors. 

My personal least favorite is the idea of the nightcap. Drinking before you sleep does not help you sleep better, regardless of how sleepy a couple of beers may make you feel at the bar.

But beer can help you if you are struggling with stress and anxiety. Moderate consumption of beer has been shown to help reduce stress in most individuals, and as we all know, is a great way to relax and enjoy yourself. Just make sure that you aren’t going overboard.

4. Beer can be good for your bones.

Yeah you read that right. There’s something found in beer called dietary silicon which is really good for improving your bone health. Recent studies have shown that people who regularly consume beer are 38% less likely to get osteoporosis and are less prone to bone injury, 

5. Switching to beer can help prevent kidney stones. 

Researchers at the Catholic University of the Sacred Heart concluded that individuals who drink beer instead of things like soda and even wine or coffee have a lower chance of developing kidney stones.

This study showed that beer has a more hydrating effect than any of the other popular beverages that aren’t water. While you should still drink healthy amounts of water every day, if you are going to drink alcohol, beer is one of the healthier options. 

Conclusion

Well there you go, beer isn’t as bad for you as you thought. Though it may put a hurt on your calorie count, beer isn’t without its benefits. The moral of this story is moderation. Making sure you enjoy beer in a safe and responsible way will not only help you reap the health benefits on this list, it will help you enjoy life to the fullest.

So put your feet up, have a pint, try that blueberry thing (I’m serious guys, do it), and rest easy knowing that life is good and so is beer. 

10 Things You Didn’t Know About the Personal Training Industry

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What You Didn’t Know About the Personal Training Industry

Let’s take a look at our list of things to remember when making choices about the personal training industry.

The total number of gym memberships in the U.S. grew more than 38% in the past ten years, and the need for personal trainers has grown right along with them. Choosing a personal trainer can be a challenging task for someone new to fitness training because there are so many different programs and points of view. 

There are many unknowns about the personal training industry, mostly because it’s still a relatively new idea, and many things are still being ironed out. We are going to help by arming you with the information you need to make an educated decision about the qualifications of your trainer.

two woman doing sit-ups

1. Don’t Train

Many people feel that they should put off hiring a personal trainer until they get into better shape on their own. They believe that they need to hire a personal trainer only when they get stuck and need assistance. 

The downside to this approach is that you can learn bad habits that can be hard to break later. Sometimes bad habits can lead to personal injury and setbacks that will extend the time required to achieve your goals.

It’s a good idea to get your trainer early to prevent learning bad habits. They can also help to get you on track for fast results. Your trainer will prefer to be there at the start.

2. A Good Trainer Knows Your Limits

Your trainer should begin by discovering your physical limitations and areas of weakness. Your trainer will also need to look for any muscle imbalances and test your flexibility. The trainer will also want to check your form while doing each exercise to make sure you perform each of them correctly.

Your trainer will also need to know your goals for weight training, weight loss, etc. so hey can help you reach them. If your trainer does not do this evaluation, they cannot develop a plan to reach your goals. If you begin training without a plan, you could injure yourself. Skipping the evaluation could suggest that this trainer might not be right for you.

Your trainer will evaluate you and learn these things by beginning with a detailed written assessment called the Physical Activity Readiness Questionnaire. You will need to supply your medical history, and might need a body fat measurement. You may also need an evaluation of your posture and diet.

3.  A Bad Trainer is Counter-Productive

A personal trainer needs to be right for you and your needs. They need to have your best interests and goals at heart and be knowledgable enough help you realize those goals.  

Using the wrong personal trainer can lead to injury or force you to pursue goals you do not wish to achieve. They will create a bad overall experience that can de-motivate you, and cause you to stay home instead of reaching your goals.

Many people might continue to use a poor trainer if they have a good reputation, or other people have recommended them. But if your trainer is not leading you towards your goals, they are leading you away from them. 

4. There is No Standard Certification 

One thing many people don’t know about the personal training industry is that there is no standardized certification program in place.  There is no college or exams you need to pass to become a personal trainer the way there is for becoming a lawyer or a public accountant. 

No standard certification means you need to look carefully into the credentials of any potential trainer to avoid scams. Don’t accept a long list of certifications without researching what it took to receive them. Some certifications only require an hour or two of training while others require going to college for years.

Here are a few popular certification programs that many personal trainers complete. Anyone certified from one of these places is very likely to know what they are doing, but this list is not exhaustive.

Top Certifications

  • National Acadamy of Sports Medicine
  • International Sports Sciences Association
  • American Council on Exercise
  • American College of Sports Medicine
  • National Strength and Conditioning Association

You can indeed get great results from a trainer that doesn’t have a certification, and not everyone certified will be a good trainer. Certification provides an excellent place to start when inquiring about the depth of knowledge someone has on a subject, and it can give insight into their specialties.

5. Personal Trainers Need Insurance

Any pro trainer with steady work will have liability insurance in case something goes wrong. If the trainer is an employee of the gym, they will likely provide the protection. Coverage will also protect you if you get hurt. If you get injured and the trainer does not have insurance, you might have to pay for care out of your pocket even if you win a settlement. Make sure your trainer is insured.

6. Reaching Your Goals Can be Expensive   

Depending on where you start and where you want to end up, it can get expensive and take a long time. As a general rule, it can take three to five months for the average person to get results, and cost can exceed $1200 per month in some cases.

Frequently when you begin training with a personal trainer, you will go several times a week until you have a plan in place. Once a program is in place, you may need to see your trainer less frequently, but costs can still add up over time.

It’s essential to budget for the trainer early on, so you are not surprised or forced to quit your program. A false start can set you back and reduce your morale.

7. The Trainer Doesn’t Get the Money

Even though the cost can be high, a trainer can help you reach your goals much faster than you could on your own, and the high fee is not just to pay the trainer. Often, a large portion of the cost goes to the gym or other facilities where the trainer works. Some of the money might be used to pay the insurance we talked about, and many times you might need special equipment.

8. Some Trainers Have an Agenda

Unfortunately, steroids are still prevalent in the gym, and some trainers might downplay their harmful and illegal aspects to make extra money. Any trainer that pushes a product over diet and exercise is not working for you. They are working for that product. They are not personal trainers. They’re salesmen. 

9. Training Goes Beyond the Trainer

You will only spend a fraction of your time in the gym with your trainer so you will need to set up a plan for what you do during the remaining time. Diet will play a big part, and so will exercise. There may also be times when you need to contact your trainer for unexpected help. Ultimately, reaching goals is up to you.

10. Fire Your Trainer

Many people struggle to get along with their trainer for any number of reasons and continue working with them longer than they should. If you feel that you’re not on track to meet your goals, it’s perfectly acceptable to fire your trainer. You should never enter any long term contracts with any trainer because you don’t know if they are right for you.

Summary

That brings us to the end of our insights into the personal training industry. We hope you have learned something, and will feel more confident next time you are looking to hire a personal trainer for yourself. Use this guide to help you make your choice. If you enjoyed these personal trainer tips, please share them.

 

Avocado -Dates Smoothie Recipe

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Cravings are normal. Just because you get hungry throughout the day doesn’t mean that you are unhealthy. In fact, eating small snacks in between meals has been known to improve overall health, boost mental focus, and give you the energy you need to keep going. The trick is to choose healthy snack options that are chock-full of nutrients. This avocado smoothie is a great example of a quick, hearty snack that will keep you full and even limit your urge for junky types of foods.

Ready in 10 minutes

Serves 2 people

Avocado -Dates Smoothie

Ingredients

  • 4  avocados 
  • 12 medium-sized dates (pitted)
  • ½  cup of coconut water
  • 1  cup of almond milk
  • 2  teaspoons of chia seeds
  • 2 scoops of collagen powder

Preparation

  1. Cut both avocados in half, removing the pits. Scoop avocado out of the skins and put into a medium-sized blender
  2. If needed, remove pits from the dates and place dates into blender
  3. Put coconut water, almond milk, and collagen powder into blender
  4. Blend ingredients until consistency is smooth
  5. Pour mixture into two glasses and sprinkle chia seeds over the top of each
  6. Enjoy

This smoothie is creamy in texture and light on the palate. A perfect early morning or mid-afternoon snack. The three main ingredients are guaranteed to aid in your overall health and daily intake of fiber. 

Benefits of avocado: They are cholesterol-free and contain nearly 20 vitamins and minerals, including potassium and C vitamins. Just one avocado provides eight percent of the suggested intake for fiber and is full of the heart-healthy kind of fats. Ideal for reducing cholesterol, blood pressure, and inflammation.

Benefits of dates: Dates are known for their high fiber content and aid with regulating the digestive system. They also contain many antioxidants which are great for the heart. If you need to strengthen your bones or improve blood sugar, add extra dates to this smoothie recipe!Benefits of collagen: Consuming collagen has become popular over recent years due to its improvement of skin and bone health. It is a protein that our body produces naturally but over time, this slows down. Including collagen supplements in food or drink recipes can enhance skin health such as elasticity, moisture, and texture.

The Fall Equinox & Yoga

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The Fall Equinox brings the transition from Summer to Fall. Transitions bring to mind the word change – this is a time for the closure of a cycle. During this transition, you can take the time to identify what you learned since the summer solstice and what are lessons you’d like to keep as you come into fall. An Equinox is when the daylight is the same as the darkness. Afterwards, we begin our descent into darkness. We use these seasons as an opportunity to turn inward and reflect on how we feel when the sun isn’t always shining.

The first day of Fall also coincides with the beginning of Libra season – symbolized by the scales. How can you invite balance back into your body and mind? We all exist with the duality of the Universe: masculine and feminine energies, light and darkness, yin and yang, peace and chaos. Identify where you feel your life could use more balance and work on bringing this balance into your life with the support of the seasons and stars.

How can we align ourselves with the Fall Equinox?

Many of us are probably not looking forward to shorter, darker days and longer, colder nights. However, this is Nature’s invitation to slow down. Shorter days mean less time for doing everything and more time for being still; and in the darkness, you might find it easier to find your light within. The Autumnal Equinox is the perfect time to reflect on what hasn’t served us and to practice letting go. To set new intentions for the season ahead, and to spend some time grounding, connecting with nature, and finding balance. Reflect on the following questions:

  • What areas of your life need more balance? How can you cultivate this balance? What do you need to change about your current lifestyle?
  • What have you harvested this year? What are you grateful for? Who helped you achieve a bountiful harvest? How can you thank them?
  • What cycles are you ready to free yourself from? What can you do differently to create more joyful cycles?
  • What lessons have you learned this past year? How can these lessons further your journey in healing and in finding strength?

Meditations, Intentions, and your Yoga Practice

  • Start a meditation practice if you don’t already have one. Start with 10 minutes every morning to just check in with yourself; your body, your breath, the fluctuations of your mind.
  • Take walks through nature by yourself or with a loved one. Reflect on how the changes outside affect your mood & body.
  • Cook yourself a meal. Be intentional with ingredients, with the way you prepare your food. Inviting love into your cooking will invite love into your body as you digest.
  • Really tune into your body as you practice. Start seated, feel your sit bones rooted down into the Earth. Take your practice a bit slower so that you can really give yourself time to feel how each subtle movement and muscle activation can change how your body feels. Try some balancing postures, notice how when you make subtle adjustments if that makes you fall or feel stronger – how can you apply this to your life? When you make subtle changes, you can cause yourself to fall or to feel stronger and more balanced. Take it inward. Do what feels best for your body and makes you feel strong. And remember when you fall, you can always get back up and try again.

All the luck as we begin this journey as a collective! You got this, Yogis! I hope you find intentions that help you release, let go, and find a balanced sense of grounding during these months. Leave comments for rituals you’ve found help you prepare for these colder and darker months!

Much love!

Cayla

Chocolate Oat – Chia Pudding Recipe

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I’m excited to share one of my newest and current favorite recipe to calm my nighttime sugar cravings.

Before we get started, I want to encourage you to look at the foods, deficits, and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really, they’re important messages meant to help you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

Here I’m sharing 8 causes of cravings!

1. LACK OF PRIMARY FOOD: Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by your job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

2. WATER: Lack of water can send the message that you’re thirsty and on the verge of dehydration. Dehydration can manifest as hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well-balanced.

3. YIN-YANG IMBALANCE: Certain foods have more yin qualities (expansive), while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may cause cravings for extremely cooked (dehydrated) foods or vise versa.

4. INSIDE COMING OUT: Often times, cravings come from foods we’ve recently eaten, foods eaten by our ancestors, or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one’s ancestral or childhood foods.

5. SEASONAL. Often the body craves foods that balance the elements of the season. In the spring, people crave detoxifying foods like leafy greens and citrus foods. In the summer, people crave cooling foods like fruit, raw foods, and ice cream, and in the fall people crave grounding foods like squash, onions, and nuts. During winter, many crave hot and heat-producing foods like meat, oil, and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog, and sweets.

6. LACK OF NUTRIENTS: If the body has inadequate nutrients, you’ll have odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

7. HORMONAL: When women experience menstruation, pregnancy, or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

8. DE-EVOLUTION’: When things are going extremely well in your life, sometimes self-sabotage happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Here’s what you need to make this super easy and delicious recipe!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

RECIPE

Serves: 4
Total Time: 10 min.

Ingredients:
• 3/4 cup rolled oats
• 1/3 cup pure maple syrup
• 2 1/4 cups oat milk or other milk
• 1/4 cup cocoa powder
• Chia seeds to taste (this time I added 1 big tbs- P.S. I’m a chia seeds lover)

Instructions:
1. Place all the ingredients in a blender and blend for one minute. I like to gradually work my way up to high during the first 30 seconds of the blend, then continue on high for another 30 seconds.

2. Transfer the mixture to a small saucepan. Heat over medium, whisking constantly, until it starts to thicken (about 2 minutes). Continue to heat the pudding over medium heat for 3 more minutes, whisking constantly.

3. The pudding will be thick enough to eat right away, but you can refrigerate it for about an hour to enjoy a chilled pudding. The leftovers can be stored in an airtight container in the refrigerator for a few days.

This recipe works great as pre/post workout or a simple quick breakfast! Just add some nice sliced strawberries or mixed fruits and voila!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

I would love to know what are your thoughts| comments about the root of your cravings. Share with me below⇣

Footnotes- Institute for integrative nutrition

GREENY-GREEN ALOE VERA DETOX SMOOTHIE RECIPE

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Photo by Kayleen Mesa
Follow on Instagram @dearpeachesandgrace

During the summer time I got to explore and play with some of my favorite foods! Aloe Vera vera happens to be one of them, not only because of its great digestive benefits, but also because since I was a kid this was my #1 natural remedy to treat sunburns, acne and dry skin.

Aloe vera may help decrease irritation in the stomach and intestines. The juice may also help people with irritable bowel syndrome (IBS) and other inflammatory disorders of the intestines.

Follow this simple and healthy recipe for making an easy green apple smoothie, with lots of spinach, healthy fats, fiber, refreshing green apple and of course aloe vera!

BENEFITS

• Boosts immune function
• Powerful anti-inflammatory
• Great for skin health
• Accelerates recovery after exercise
• Potent antioxidant
• Reduces high blood pressure
• Alleviates joint and muscle pain
• Boosts physical endurance
• Stabilizes blood sugar in diabetics
• Helps lower high cholesterol
• Excellent for digestion, and been shown to alleviate and even cure acid reflux, ulcers, and eliminates constipation
• Anti-cancerous


RECIPE

Serves: 1 
Total Time: 5 minutes

Ingredients:
• 1 Frozen banana
• 1/2 Lime
• 1 cup Spinach
• 1 medium aloe vera leaf, filleted (approximately 1/2 cup)
• 1 scoop of collagen peptides (I like to add these to my smoothies for an extra collagen recharge!)
• 1/2 Green apple
• 1/2 Cucumber
• Chia Seeds (to taste)

Instructions:
Combine all of the ingredients in a blender and blend until smooth.

I hope you enjoy this recipe! and remember – this is not about what works well for others, its about what works well for YOU. Be sure to keep bio-individuality in mind and have fun experimenting.

Photo by Kayleen Mesa
Follow on Instagram @dearpeachesandgrace

Body Positivity in the Fitness Industry: An Interview with Carly Compton

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I’m ecstatic to share an in-depth and personal interview with someone I deeply look up to and have had the pleasure to work with. As co-facilitators at Project HEAL’s Communities of Healing program, she constantly inspires me to love and respect my body each and every day, and reminds me what it means to practice true self love and self-compassion.
Carly Compton is a model, fitness trainer, mentor, and coach, and I can’t wait for you to get up close and personal with her in this interview. She will explain the how and why behind her wellness company Paradise Fitness with Carly and how she practices body positivity within the fitness industry.
CARLY COMPTON model
Carly Compton from Paradise Fitness with Carly

ALI: What inspired you to start your own fitness brand?

CARLY: Despite being a multi-sport athlete and actively participating in things like yoga and hiking while growing up, I always hated my body. I struggled every single day to love my body and accept it for what it was even though it had always supported me and pushed me through difficult games, practices, drills, and other physical activities. Looking back, I believe the lack of representation I saw of my body type in popular media and especially in fitness played a huge role in fostering my insecurity, as did the diet and fitness industries that prey on your insecurities and always promise versions of a “better” you.

Throughout middle school and high school, I attempted every single diet and workout program, but none of them “worked” as I had wanted; my body wasn’t changing, and I was frustrated. My junior year of high school, I had a friend who was losing a lot of weight and getting a lot of attention for her “improved” looks. After asking what she was doing to get such visible results, I found out it was not because she had suddenly acquired a newfound passion for health and fitness but, rather, because she was bulimic. I immediately realized that I could do the same thing! I could lose weight and still eat in front of friends and family without them having any suspicion. 

After five long years of battling bulimia, I was constantly tired, my body was malnourished, I was over-exercising, my throat constantly hurt, and I was just tired of lying. I realized I could just no longer live that lifestyle and, instead of succumbing to societal expectations that were only negatively impacting my physical and mental health, I instead needed to fight the cause of my insecurities head-on. In my attempt to lose weight in order to become “more healthy,” I was actually the unhealthiest I had ever been. Throughout my recovery and afterward, I knew that I wanted to continue to exercise and properly fuel my body, but I also knew that I somehow had to do so without focusing on weight loss.

However, I did not know of any workout programs or nutrition guides that didn’t somehow have weight loss as an explicit or primary goal. I didn’t know of any trainers that weren’t going to ask me how much I weighed, how much weight I wanted to lose, and how quickly I wanted to do it. So, instead of relying on these toxic workout and nutrition plans that were counter to my actual goals, I created Paradise Fitness with Carly, an at-home workout and lifestyle program that helps individuals develop a HEALTHY relationship with food and exercise. Since recovering and changing my mindset toward physical activity and eating, my relationship with myself has never been better. I finally feel like I can truly be me.

CARLY COMPTON stretching

“Looking back, I believe the lack of representation I saw of my body type in popular media and especially in fitness played a huge role in fostering my insecurity…”

ALI: What is the mission behind Paradise Fitness with Carly?

CARLY: Paradise Fitness with Carly is, at its simplest, a lifestyle and way of thinking; it is everything I believe in and everything I hope to change about the fitness industry and its role in shaping society. The first thing that came about through Paradise Fitness with Carly was PFWC: At-Home Transformation, an at-home workout and lifestyle program that helps individuals develop a healthy relationship with food and exercise, but–most importantly–by starting with THEMSELVES. It takes the focus away from weight loss and shifts it toward strength, confidence, and self-love. The program consists of at-home high intensity interval training (HIIT) workouts that don’t require weights or equipment. This was VERY intentional. I wanted to create something that was convenient, low-stress, low-cost, and great for all levels. My mission behind PFWC: At-Home Transformation is to allow individuals to take back control of their lives, move their bodies how and when they want to, fuel their bodies without complete restriction, and work everyday on strengthening that self-love muscle. Recently, I’ve started the PFWC Podcast to talk about similar topics like this with like-minded people.

ALI: What is the hardest part of being a body positivity advocate within the fitness industry?

CARLY: Many people believe I am promoting an “unhealthy” lifestyle by promoting body positivity. This could not be further from the truth. Body positivity to me is accepting every person’s body for what it is. It is about representing minorities in size and color, acceptance and de-stigmatizing of fat bodies, desexualizing black and brown bodies, and eschewing the gender binary, among other things. These ideas that form the backbone of the body positive movement are directly translatable to the fitness industry. Healthy looks different on every body; there is not just one specific body type that represents healthy. Most of the fitness industry unfortunately relies on the complete opposite of this idea, that there is a singular “type” or societal standard that we should all strive to look like. My hope is to change that idea.

ALI: How do you see body positivity portrayed in the fitness industry – online and in-person?

CARLY: Body positivity in the fitness industry is about loving and accepting every body no matter one’s shape, size, color, and ethnicity, as well their own respective athletic ability. It is about showing that people can move their bodies and do amazing things no matter their abilities. For me, it’s so important to remind individuals that their body type shouldn’t stop them from doing what they love. The toxic sides of the fitness industry and society at large should not stop them from moving their bodies in whatever way makes them happy.

CARLY COMPTON by a basketball court
“When people look at me, they don’t see what they expect a “typical” healthy lifestyle coach to look like. They see my bigger body and just assume I’m “unhealthy,” which is an incorrect correlation we have been fed by the diet and fitness industry.”

ALI: What obstacles have you come up against within the fitness industry related to your body?

CARLY: I have been fat shamed by so many people. When people look at me, they don’t see what they expect a “typical” healthy lifestyle coach to look like. They see my bigger body and just assume I’m “unhealthy,” which is an incorrect correlation we have been fed by the diet and fitness industry. It can be hard at times because I sometimes let the bully inside my head tell me that I don’t have the right to help people live a healthy life. I have days when the comments get to me, and I think “You’re right! Maybe I shouldn’t be a healthy lifestyle coach because I don’t have the ‘look.’” But then I simply ask myself, “What does a healthy lifestyle coach look like and why?” This always helps me snap out of any negative thoughts. There is not a specific look or body shape you must have in order to have a positive influence and help individuals take back control of their lives.

ALI: How do you stay aligned to your mission of body positivity as a fitness trainer?

CARLY: I always think back to the “junior in high school Carly”, the girl who hated her body because she did not see her shape and size represented. I think about how strong my body was and how active and successful it helped me become even though I had convinced myself it wasn’t good enough. These are feelings I have since overcome and that I am trying to help others avoid. I believe that as long as you move your body, fuel your body, talk positively to yourself, and give up comparing your body to others, you will do AMAZING things. When you treat your body with love and respect, it treats you back.

CARLY COMPTON in the desert
“Do what you LOVE.”

ALI: What advice would you give other women about their own journey with fitness and body positivity?

CARLY: Do what you LOVE. Find a form of exercise that brings you excitement and happiness. Stop looking at what everyone else is doing, stop falling for the fad diets and workout programs, and start doing what makes you happy, whether that is running, yoga, walking, rock climbing, etc. Do it for YOU! The same goes for food. Fuel your body and recognize when your body feels good and not so good. But, at the same time, take days to enjoy the foods you love. Life is all about balance; EMBRACE that balance! Lastly, embrace YOU. You are beautiful, strong, and capable already–it’s just about believing it within yourself.

CARLY COMPTON modeling at the beach
Website: Paradise Fitness with Carly
Instagram: @paradisefitnesswithcarly