I do not find it fair to ask if you have struggled to stabilize your hunger because the truth is we all have at some point in our lives. The real question is, what are you doing to create those hunger cravings and what have you done to satisfy those cravings?
Below are some feelings that have probably crossed your mind:
- I am hungry but have no idea what the ”right” thing is to eat!⠀
- If I eat another boring, flavorless meal I’m going to explode!⠀
- I do great during the day with eating healthy foods, but when night time comes, I eat whatever I can get my hands on- healthy or not.
- I wish there was an easier way to eat healthily, lose weight and break free from food that makes me feel like shit.
Stop right here and let me tell you, I FEEL YOU! ⠀
And you know what? So do a ton of other women just like you!⠀
Look at the list below. What resonates most with you? What steps can you take to break these patterns? Keep reading below for my tips…
- STRESS – You will make the worst food decisions when you are stressed because you will reach for “comfort food.”
- BOREDOM – Simply reaching for food to pass the time even when you are not hungry.
- LACK OF SLEEP – Find the sweet spot when it comes to the amount of sleep your body needs to perform. Personally, this is where I have struggled in the past.⠀
- CUTTING FOOD GROUPS (without medical necessity) – Cutting food groups will lead to binge eating. Try not to do this! For example, if you are a sweets person, why would you take sweets from yourself? If you like chocolate, have a square now and then, shoot have one daily. Why? Because this will help keep you from having a whole bag of chocolate at the end of the week. It is important to eat the things you enjoy in moderation, this will lead to a healthier relationship with food. ⠀
Use my “make your plate” guide to be sure you have the following at each of your meals:
- Greens/Fiber (aka veggies- 2-4 cups)
- Quality protein (3-6oz)
- Healthy fats (1-2 tbsp) at each meal
This magic combo will help fill your stomach, keep you full longer, and minimize your cravings. If you focus on nourishing your body at each meal and stop the “eat less” mentality, you will find that it will be easier to finally be able to be free from food! If there are any other food challenges you are struggling with or have a question about certain food groups etc., reach out! Send me an email at email@example.com or find me on Instagram @carmenohling. Lastly, don’t be hard on yourself. This is a learning process for all of us (even me) and I am here to help you!
MAKE AHEAD HEALTHY SNACK BAR RECIPE
Tired of relying on snack bars full of crappy ingredients, sugar and artificial shit that you can’t even pronounce? I’ve got your back! Try out this blender bar recipe this week! These bars are super quick to make and you can store them in the freezer for when that sweet tooth hits. All you have to do is pop everything into the blender, form in the pan, bake for 20 minutes, cool & cut, then store in the freezer. This recipe is also gluten, dairy and soy free but packed with flavor and nutrition!! Grab the recipe by clicking below.
Want more recipes like this each week? Stay tuned because I am working on something special for you to be released at the end of July!!
Nutrition Per Bar
Eat Real Food. Be Healthy. Have Endless Energy!
It’s amazing that as women, we all want to be seen. We all want to be seen for all that we are and all that we’ve done, but when given the opportunity, we tend to hide because it’s not perfect.
The environment is not perfect, our hair is not perfect, our thoughts are not perfect, the situation is not perfect, or our outfits not perfect… ⠀
The Back Story
I used to be so wrapped up in what others thought of me, I didn’t even know who I was anymore. “Who am I to do this?”, “There are people who are better than me”, “What if I fuck up and look dumb?” were thoughts that replayed in my head day after day and held me back in every way imaginable. They were on repeat in my head and there was no way I could stop them. But honestly, I didn’t even try.
I didn’t try because I was in fear of what I might uncover. Instead, I just filled every day with more and more. I thought that the more I did and the more external validation I received, the better I would feel. I lived every day so neutral, so “everything is fine”, that I didn’t even know what it was like to experience true joy. Until…. I was over it.⠀I became so sick of not achieving all that I wanted in life and knowing everything I was doing was based on one single emotion… fear.
Here is the thing – I knew that fear was not going to completely disappear from my life, so I needed to stop viewing it as a bad thing to get rid of. Instead, I needed to view it as something that was perfectly fine. What was not perfectly fine, was it running my life.
The Truth I Discovered
I became determined to have a healthy relationship with fear and here is what I learned.
What a healthy relationship with fear does consist of, is consciously knowing that fear will always be sitting right next to you… but also knowing you have the power to not let it take control. What the heck do I mean? Well, let’s say you are getting ready to take the leap and do your first Instagram live and of freaking course here comes that fear making you feel like you aren’t ready. Well, not allowing fear to take over means that you are going to tell your fear, “Thank you for stopping by, your timing couldn’t have been more perfect, but please take a seat and watch me rock this live video!”
Having a healthy relationship with fear does not consist of filling your day with more to-do’s. More to-dos that you take on simply to gain some external validation that will make you feel temporarily better about yourself. (Keyword: Temporarily.)
Not letting your life be run by fear means acknowledging the discomfort and choosing to lean into it anyway.
Not letting your life be run by fear means gracing yourself the permission to be the fullest expression of you.
What You Need To Know
As you begin to lean more into your power, know that when you authentically shine it does not diminish the light of others – it allows them to shine even brighter, too. With that comes more authentic and powerful relationships.
Know that when you authentically shine you will be noticed in the light you have always wanted to be seen in.
I’m here to tell you…
❌ F**k “everything is fine.”
I believe in you and I know that you are capable of doing so many great things. Creating a healthy relationship with fear is going to take a conscious effort and patience with yourself, but this is something you can do.
So tell me… What have you been after in life that fear has been holding you back from? What discomfort are you going to be leaning into this week? Shoot me an email, let’s chat about it, and if you have any questions on how to create a life you are so freaking pumped about it, reach me at: firstname.lastname@example.org
Sending you a ton of light and love,
Thank you so much for watching Thrive Thursday on Living Local!
I hope you enjoy these simple, healthy and delicious recipes. Ready to take your nutrition to the next level, lose weight, increase energy and feel amazing? Save 10% off of any of my nutrition services and plans, use this code at checkout: livinglocal
CLICK HERE FOR THE RECIPES FROM THE SHOW!
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3 HEALTHY PANCAKE RECIPES
(Dairy Free & Gluten Free)
Want to eat a healthy diet but still have pancakes? Now you can- check out some of my favorite pancake recipes below!
Sweet Potato Pancakes
2 Sweet Potato (small)
4 Egg (whisked)
1 TB Coconut Oil
1/2 tsp Cinnamon
2 TB Maple Syrup
Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of
water and bring to a boil. Drop the sweet potato in and steam for 7 minutes
or until tender when pierced with a fork. Drain off the liquid and transfer the
steamed sweet potato to a bowl and mash with a fork.
Measure out about 1/2 cup of mashed sweet potato per serving and add it to
a bowl. Add in the eggs and mix well.
Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes
in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side
about 3-5 minutes or until browned.
Divide pancakes onto plates and top with cinnamon and maple syrup. Enjoy!
Nutrition Per Serving (Makes 2 servings): 15g protein, 41g carbs, 16g fat, 4g fiber
Chocolate Protein Pancakes
1/2 cup Protein Powder
1 TB Coconut Oil
In a large bowl, mash the bananas. Then add in the eggs and protein
powder. Mix well until a batter forms.
Melt coconut oil in a large skillet over medium heat. Once hot, pour pancake
batter into the skillet, about 1/4 cup at a time. Cook each side about 2-3
minutes or until browned.
Divide pancakes onto plates. Enjoy!
Nutrition Per Serving (Makes 2 servings): 33g protein, 29g carbs, 17g fat, 4g fiber
Apple Pie Pancakes
3/4 cup Unsweetened Almond Milk
3 TB Maple Syrup (divided)
3/4 Lemon (juiced and divided)
1 tsp Vanilla Extract
1/2 cup Coconut Flour
1/2 cup Arrowroot Powder
1 1/2 tsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Sea Salt
1 TB Extra Virgin Olive Oil
1 TB Coconut Oil
1 Apple (cored and diced)
1/2 tsp Cinnamon
2 TB Almond Flour
In a large bowl, whisk the eggs, almond milk, 1/3 of the maple syrup, 1/3 of
the lemon juice and vanilla until combined. In a separate bowl, combine the coconut flour and arrowroot flour. Add to the
wet mixture about 1/4 cup at a time, whisking thoroughly. Mix in baking powder, baking soda, and salt.
Grease a large skillet with olive oil and place over medium heat. Once hot, pour pancakes in the skillet, about 3-inches wide.
Once small holes begin to appear in the surface of the pancake, sprinkle a few apple chunks onto it and flip over. Cook each side approximately 3-4 minutes. Repeat until batter is finished.
Heat coconut oil in a small saucepan over medium heat. Add remaining apple chunks, cinnamon, the remaining 2/3 of the lemon juice and the remaining 2/3 of the maple syrup. Stir until combined. Add almond flour and turn down to low-medium heat. Let simmer and stir occasionally for 3 to 5 minutes or until apple chunks are soft.
Top apple pancakes with chunky apple cinnamon sauce and enjoy!
Nutrition Per Serving (Makes 6 servings): 5g protein, 27g carbs, 10g fat, 5g fiber
Brands I LOVE to use:
Bob’s Redmill (GF Flours)
Tone it Up Protein Powder (Plant Based)
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Healthy Baking is TOUGH! Try this Healthy and Yummy Brownie Recipe!! (GF, DF)
Today I saw a delicious recipe posted on Facebook by one of my friends. She told us all that she was going to try the recipe and let us know what she thought! It was suppose to be a delicious, healthy chocolate cake….
In her words, “Oh my goodness..it is horrible..gummy tasting..in the trash it goes!”
Here’s the deal with baking healthy- it’s hard! So once you find those go-to recipes you love, cherish them and make them again and again.
Here is my Healthy Avocado Brownie Recipe to add to your “Must Make” recipes!!
1 Avocado (medium, ripe= 1 cup mashed)
1/2 tsp Vanilla Extract
1/2 cup Coconut Sugar
3 TB Ghee (or coconut oil)
1/2 cup Almond Flour
1/2 cup Cacao Powder (or cocoa powder)
1 tsp Baking Soda
1/2 tsp Sea Salt
1/3 cup Organic Dark Chocolate Chips
Preheat the oven to 350ºF (177ºC). Add the avocado, eggs, vanilla, coconut
sugar and ghee to a food processor or blender and mix well until combined.
Add the almond flour, cacao powder, baking soda and sea salt. Process
again until combined. Stir in the chocolate chips, reserving some to place on
Line a pan with parchment paper and pour brownie batter in. Smooth the top
down and sprinkle the remaining chocolate chips on top. Bake for 18 to 20
Remove from the oven and let cool before slicing. Cut into 12 equal brownies.
Nutrition per brownie:
3g protein, 14g carbs, 13g fat, 3g fiber
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Eat Real Food.