my favorite supplements

January 9, 2015 in Blog, Body, Lists by lindsaymwright

I asked the good old Facebook people what types of posts they’d like to see in 2015 and my good friend Kelly asked if I could share a list of my favorite supplements.  Yes, Kelly!  For you I will.  While my favorites have certainly changed over the years as I’ve been experimenting with how my body reacts to various things, I think I’m finally in a place where I know what I’m doing.  To compose the list, I literally opened up our cupboard and started pulling out all of the things that we take.  Most are on a daily basis, some I take several times a day.

What IS a supplement??

The FDA defines a dietary supplement as:

a product intended for ingestion that contains a “dietary ingredient” intended to add further nutritional value to (supplement) the diet.

They can be vitamins, minerals, herbs or other plants, amino acids (the individual building blocks of protein), or parts of these substances.  They can be in pill, capsule, tablet, or liquid form.  So basically anything that you add to your normal diet.  While there is some controversy over whether supplements are necessary or not, I’ve found that I enjoy adding in a few different things that I think my diet either lacks or could use some improvement upon.  Every person is different so take this list with the grain of salt that it is. There are a few affiliate links in here but no company sponsorships so please don’t feel bamboozled – buy if you like…or don’t.  Just sharing what I like and actually use.

My Favorite Supplements

Protein Powder

PlantFusion Protein Powder – Vanilla Bean

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Hands down, PlantFusion wins my vote for the best PLANT-BASED protein powder.  I’ve tried Vega and Sunwarrior and they just don’t hold a candle to the taste and versatility that I’ve found in Plant Fusion.  If you’re looking for a non-dairy protein powder (dairy seems to hurt my belly in large quantities), PlantFusion is a good fit.  It’s made from various vegetables and grains but has the same protein content as a whey protein.

Optimum Nutrition 100% Casein Protein – Creamy Vanilla 

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If you’re good with whey and casein protein powders, you should give Optimum Nutrition a try.  Travis uses this 100% Casein and adds it to his bedtime cereal bowl (just add a scoop on top and mix it in).  Whey is great for post-workout refueling as it absorbs quickly and gets to those muscles faster.  Casein is slow acting so its best for right before bedtime, decreasing the likelihood of your muscle breaking down over night.  I also add casein to any baked goods that I make (seriously…even to brownies) just to cut the glycemic index a bit.  You can’t even taste it!  <-tip: I also buy VANILLA flavored powders as you can easily make them chocolate (or any other flavor) by adding cocoa or extracts.

Pre-Workout Supplements

Advocare’s CATALYST

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I take two Catalyst pills about 30 minutes before I work out in the morning (so as soon as I pop out of bed, along with my Spark).  Catalyst helps maintain muscle mass during exercise & aids in preserving muscle and energy levels.  It’s an amino acid that helps repair & protect muscle tissue.  Even when nursing, I can take Catalyst so it’s not a thermogenic or anything like that (no jitters, no crazy spikes).  I feel like it provides me with a little boost for my workouts.

Advocare’s SPARK

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Oh Spark!  This stuff is amazing!  It seriously tastes like kool-aid!  Spark is a intraworkout supplement (intra = pre, during, post) that provides ENERGY through amino acids, B vitamins and as much caffeine as a small cup of coffee.  I drink one serving a day, usually before my workout and during.  Favorite flavors = Mango Strawberry and Fruit Punch.

Scivation Xtend

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When I’m not feeling Spark or just need a little change, I like Scivation Xtend.  Xtend is a sugar free and carbohydrate free intra-workout catalyst that offers high quality branch chain amino acids (BCAAs).  It’s perfect for before, during and after a strength training workout.  Pretty tasty too – although listen up!  DO NOT order the Orange Cream like we did – it is pretty gross.  The Watermelon and Mango flavors are much better!

Gut Health

Advocare’s PROBIOTIC Restore Ultra

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I’ve talked before about my poo problems but I’ll say it again – without a little help from probiotics, low dairy consumption and a high leafy green consumption, I could easily go several days without a bowel movement (chalk that one up to excessive laxative abuse in the past..stupid girl).  I like the Probiotic Restore Ultra pills because I can tell a difference when I don’t take them.  Probiotics help to maintain normal beneficial intestinal microflora, support healthy intestinal function and improve nutrient absorption. I take these on an empty stomach first thing in the morning.

Digestive Enzymes – Trader Joe’s & Spring Valley

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I discovered digestive enzymes while we were living in Colorado.  It seemed like everyone was popping these pills after their meals.  Adding a digestive enzyme to your supplement regimen can help with the breakdown of food – they just make it easier for your body to break down meals and absorb vitamins and minerals.  I keep these at the front of the cupboard and chew a few after larger meals.  Honestly, I don’t know if they do much (lol) but I just like them. :)

Vitamins/Etc.

Advocare’s OMEGAPLEX

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I’ve been taking fish oil for a few years now and notice a big difference in my hair and nails the most.  Fish oil supplements (like Omegaplex) contain both EPA and DHA fatty acids which are proven to lower cholesterol, reduce triglycerides and decrease the likelihood of heart attach and stroke (source).  While you can find omega-3 fatty acids in foods (think fish, sardines, flaxseeds, walnuts), I personally don’t eat a ton of these things and feel the need to supplement.

Rainbow Light Women’s One Multivitamin

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I’ve only recently started taking this Rainbow Light Women’s One Multivitamin but it was sent to me through a friend.  I think like most multivitamins, you can’t REALLY tell a huge difference in the way you feel so it’s harder for me to recommend one over another.  I will say that I’ve read up on the Rainbow Light line and feel very comfortable suggesting them – they have all-ORGANIC, non-GMO, food based supplements.  We also use their Children’s multivitamin (chewable – Fruit Punch flavor) and Fiber Garden gummies!  H & C love those things!

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Phew.  That list took a lot longer to put together than I had anticipated!  I hope you find something that fits your needs!

QUESTION:  What types of supplements do YOU take??  Worthwhile links are appreciated!  I’d love to see what you guys like!

splendid…lindsay

flashback friday: the body i’m meant to have

December 19, 2014 in Blog, Blogging, Body, ED, Faith, Flashback Friday, Inspiration by lindsaymwright

(I wrote this post two years ago.  Timehop reminded me of it and I thought today would be a good time to share it again.  I’m not quite ready to blog yet.  My papaw is still hanging in there (hospice – acute leukemia) and I’m thankful (so thankful) for your prayers and kind words!)

Reader emails.

If I were vain, I’d call them “fan mail”.  (But luckily, I’m too pretty to be vain.)

Instead, I take them for what they are – people reaching out.

Anytime I see one in my inbox, my mind fills with worry about what I’ll say, whether the words will be anointed, even before I click open.  The major theme among the emails:

DISCONTENTMENT and A DESIRE TO CHANGE.

Although I feel uneasy about these emails, it’s pretty easy for me to respond.  Because I’ve been there.  Heck, at moments, I’m still there.  The only difference between now and 5 years ago is that I’ve learned how to overpower any negative, self-hate thoughts that come in my mind.  I simply say, “I’m fearfully and wonderfully made.”

I can’t refute that.  And neither can the voices. 018 This particular reader email that I’m about to share encompasses the very things I said I love writing about: GOD and BODY IMAGE.  I’m sure there are other (correct and helpful) ways that this topic could have been approached, but, after some prayer and reflection, I responded the best I knew how.  I’d love to hear YOUR thoughts on the matter in the comments!

Here we go.

SUBJECT:  Help and Encouragement needed!  Please.

Dear Lindsay, I know you probably hear this a lot, but I think you should hear it again- What an awesome blog! Truly a blessing to come across!! I have followed many blogs in the past, but I was especially drawn to yours because of your spirituality. I’ve shared many of your struggles in the past (restrictive eating/laxative abuse) and am happy to say that God pulled me out of all of that last year. The mental and emotional healing is still in progress. That’s where I have a question for you. I still struggle with weighing myself multiple times a day and counting calories excessively, only to be disappointed with any progress, or lack there of. I’ve finally come to a place where I want the body God intended me to have.  I want it. Regardless of what the scale says, or how many calories I eat a day, I want what God intended for me to have. And I don’t think I’m that far off! (In my mind, probably 10-12lbs). I DO believe that the buck doesn’t stop here- that God has an even better body in store for me. My question is this- how? How do you trust God with something that you have always been in control of? And not just that, but something that you have been FIERCELY in control of? I know that my efforts will only lead to frustration and not being successful (doing it in my own strength, that is). But trusting God, letting Him direct me in this area, is probably the hardest obstacle I’ve come to in my journey.  Your thoughts?

Whoa.

The first thing I wrote back was, “Before I answer your question, tell me what you mean by you’re 10-12 pounds from the body God wants you to have. Are you 10 pounds over that goal or under that goal?  Knowing that will help me answer you!”  The reader answered back that she was 10-12 pounds ABOVE that weight.  With that knowledge in mind (and again, some prayer time), I was able to respond.

Dear Reader, It’s so hard when a person who has struggled with disordered eating wants to lose weight. Because all of the tips and things that I could tell you to do, often backlash and our past comes back to haunt us.  I’d like to ask – Why do you think that the body that God wants you to have is 10 pounds lighter?? Honestly, God doesn’t really care about your body size, but rather, your heart.  That being said, I don’t think He necessarily wants you to be fat or overweight or uncomfortable.  He wants your HEART to be in a good place.  For you to love yourself. For you to treat your body with respect.  He made the body you’re in right at this moment.  10 pounds “overweight.”  And I don’t think He cares what the number is. I threw my scale in the garbage because it was controlling me.  I don’t count calories anymore because they were controlling me.  I’m working right now to cut back on an exercise addiction that is controlling me.  I know that, for me, I had to stop cold turkey and really GIVE IT OVER to God.  In the end, it’s your heart that matters.  What are you putting before Him?  These things become idols in our lives and what God so desperately wants is for HIM to be an idol.  I can guarantee you, if you give these things up and ask God to guide you, He will honor that sacrifice! The body, your weight, how you look in clothes – all trivial and NOT eternal.  You are definitely in my prayers – I hope what I said doesn’t come across as the wrong answer – it’s just my heart.

Lindsay

The message that I can’t stop repeating, the whole idea behind “Tearing Down Idols”, is this:

Put your time and effort into THE HEART.  Into others.  Into your marriage/family/community.  When those aspects of your life are fulfilled, the number on the scale won’t matter.  It just won’t.  It will pale in the light of the sense of peace and contentment that comes from focusing on the things that TRULY MATTER.  I promise. 

060 Does this mean you should stop working out and eating healthfully?  Absolutely not.  I KNOW that God made our bodies to MOVE.  I also know that He wants us to respect our bodies by nourishing them with foods that fuel, rather than harm.

It’s the obsession with all things BODY that I disagree with.   

Will the number on the scale matter when you die?  Will your perfect body give you eternal life?  No.

The body – no. 

The heart – YES!

QUESTION:  What are your thoughts on using the phrase, “The body God intended me to have?”

splendid…lindsay

why food and exercise shouldn’t touch

December 3, 2014 in Blog, Body, Diet, Food, Inspiration, Over-Exercise by lindsaymwright

“We’re eating turkey and dressing tomorrow. 

Push harder!!! 

WORK!!” 

Head down, legs pumping as fast as they could.  Those mountain climbers had nothing on this group.  Yet as soon as the words left my lips, I cringed at the sound of them.

“No, Lindsay.  NO!  You don’t believe it so don’t coach it.”

And it’s true.

I don’t let the corners of food and exercise touch.  Like those (odd) people who can’t let the juice from their black beans touch the corn on their plate, I don’t allow my mind to even go to that place where exercising X amount burns off X amount of food.  After talking to several recovering ED friends and just women in general, I realize that this is a blessing.

Food and Exercise.  Why DO we put these two things together so much??

We say things like: 

“I ate this donut so I’m going to run for 50 minutes to burn it off.”

or…

“I want to eat a donut later so I’m going to run for 50 minutes to make a calorie deficit.”

Read this:

If you want to lose weight, you need to watch your food intake. 

If you want to get fit and strong, you need to exercise. 

The borders of food and exercise should really only meet when we’re talking about pre and post-workout fueling.  That’s it.

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When we use exercise as a punishment, pushing as hard as we can, for the food we’ve either eaten or want to eat, we dishonor our bodies.

When we binge on food because we worked out really hard (or maybe twice in a day), we dishonor our bodies.

When we use the phrase “let me burn this off,” we get stuck in this perpetual pattern of feeling shameful about our food choices or approaching exercise with an attitude of punishment.  Not good.  Not healthy.

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I want to tell you right now – there is nothing more JOYFUL than moving your body.  It’s a pure blessing!  I think once you’ve dealt with an injury or sickness, you immediately recognize the privilege that is MOVEMENT.  Same goes with food – fueling your body in a way that promotes digestion, clear skin, energy – that’s a gift you can give yourself.  Eating vibrant, energy-giving foods is a way of honoring your body.

To move freely, for fun…for pleasure.  That’s the goal.

To eat healthfully.  That’s the goal.

Not “calories burned.”  

Not all the numbers.  

And most definitely not out of guilt or obligation.

(So long story short – don’t let “calories burned” rule your life, don’t let food and exercise touch and keep your black beans separate from your corn.)

QUESTION:  Are you stuck in this pattern of exercising to burn off what you ate?  Do you count calories?

splendid…lindsay

24 day advocare challenge – the RESULTS

September 26, 2014 in 24 Day Challenge, Advocare, Blog, Body, Goals, Inspiration, Postpartum by lindsaymwright

Welp.

Travis survived our first 24 Day Advocare Challenge!!

And “survived” is a drastic overstatement.  This was BY FAR the easiest and most straightforward challenge that either of us have ever done!  Before I jump right in to our results, I want to remind you of the reasons behind our decision to take on this 24 day journey.

For me:

Wanted to improve my digestion.

Wanted to get out of a sugar/junk food funk.

Wanted to have more energy.

For Travis:

Wanted to detox from coffee (he was drinking 4-5 cups a day!).

Wanted to lose a few pounds.

Wanted to break his nightly-bowl-of-ice-cream habit.

 Overall, we just wanted to FEEL better!!  And I can say that without a doubt – WE DO!!  We both accomplished the goals we set for ourselves AND found a few additional perks that we hadn’t expected.

The RESULTS – Aesthetics (The OUTSIDE)

Here are our Before & After shots:

BEFORE

Before and After Advocare ChallengeSide view of Before Advocare Challenge

AFTER

Advocare Challenge Before and AfterAfter Advocare Challenge Side View

I lost 4 1/2 pounds and took nearly 2 inches off my waistline!  I can see more muscle definition, especially in my arms and shoulders!

BEFORE

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AFTER

BeforeAndAfter-7BeforeAndAfter-8

Travis lost 7 pounds!  We didn’t measure his waist but he clearly lost some inches.  Travis had some body acne that cleared up nicely (we think this has more a lot to do with cutting out dairy for the 24 days.)  The muscle definition in his back looks AMAZING!  #sexybeardedbeastman

The RESULTS – Habits/Health (The INSIDE)

Aesthetics are nice and I’d be lying if I said I didn’t care about the improvement in our LOOKS, but the way we FEEL now that we’ve completed the 24 days is night and day better.  Like I said before, most of what prompted the desire for change was being STUCK IN A FOOD RUT!  I was making (and eating) a pan of brownies at least once a week.  We would sit down to nightly bowls of ice cream AFTER eating cereal.  It was just not healthy.  I’m all for sweets and comfort foods but when you take it to a place outside “moderation,” it becomes unhealthy.  Having supplements and a PLAN that helped to tame those sugar cravings was exactly what we both needed.

Some changes we’ve experienced on the inside:

Me – Improved digestion (!!!), increased energy levels, decreased sugar cravings, a decrease in mindless snacking, a focus on WHOLE foods instead of processed, packaged snacks.

Travis – Improved digestion, improved skin, an increase in energy, an improvement in athletic performance (Travis was able to complete two Trackstars workouts and a mud run EASILY.  He credits Spark and Catalyst).

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Moving Forward

What’s the plan moving forward?

Like any good human, I had to break the challenge with a cup of coffee!  It was AMAZING and I don’t see myself cutting out that daily cup (and especially now that it’s fall and there are Pumpkin Spice kcups to be had).  I also ate a BIG piece of pumpkin pie dessert bars that I made for a family get-together.  You guys – I was so SICK like 30 minutes after that.  TOO MUCH SUGAR.  For the first time in a very long time, I just don’t have that urge to keep something sweet in the house at all times.  It doesn’t make me feel my best.  I’d rather get the same amount of calories each day by focusing on treats that pack more nutritional punch.  Bananas and almond butter are where it’s at.  I’ll never live a life of restriction again (EVER) but I’m happy to be in a place where food is 80% FUEL and 20% PLEASURE!

Would I do it again?

Absolutely!  You can take the 24 Day Challenge once every 90 days so we’ll revisit it for sure! 

Any tips for others interested in doing the Challenge?

  • Do it with someone! 
  • Start on a Saturday (much easier willpower-wise). 
  • Take the add-on products (such as Catalyst and ThermoPlus).  They’re not very expensive and help with the process.  (If you’re nursing, however, you cannot take ThermoPlus!)
  • Choose a Spark flavor that you love!  For me, that’s Mango Strawberry! 
  • Clear out all the junk in your cupboards before you begin.  It’s only 24 days!  Take away all the temptation!
  • If 24 days seems daunting, try the 10 Day Cleanse pack!  It’s only $31.50 and comes with everything you need to detox your body!  (oh, and get the Peaches & Cream Fiber Drink!)

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If you’re interested in getting started, click here!  Feel free to email me any questions you might have to lindsayslist@gmail.com!

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QUESTION:  What’s your biggest food weakness (sweets, pizza, carbs, etc)??  Have you ever done the Advocare Challenge??

splendid…lindsay

top four postpartum weight loss mistakes and easy fixes

September 15, 2014 in Advocare, Baby, Blog, Body, Diet, Motherhood, Postpartum by lindsaymwright

Losing weight after pregnancy is HARD.  Sure, there are the select few who somehow look better after they’ve popped out a little one (not fair!), but those ladies are few and far between.  For the great majority, the old rule of, “Nine months to gain, nine months to take it off,” holds true and even then it might take a little longer.  But what happens when you give weight loss your best efforts and you just aren’t seeing the results you’d like?  Here are four reasons why your weight loss efforts could be stalled and how to fix them!

Weight Loss Stalled?  What Gives??

You aren’t working out enough.

You make it to the gym when you can, which often equates to twice a week.  Aim for at least four days of moderate to strenuous exercise – five days would be optimal.  If you’re short on time, you can try TABATA training or HIIT, two wonderful training methods that burn a great deal of calories in a short amount of time.  Try to leave the gym with some sweat on your brow!

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You live at the gym!

Working out has become your daily escape (and for some, a way to be able to eat whatever you want).  If you’re spending hours a day working out and not seeing results, you could be exercising TOO MUCH (read here for signs that you might be overexercising).  When we don’t allow our bodies time to rest and recover, we can actually damage our metabolism which makes it really hard to lose weight.  Make sure you aren’t overdoing it by incorporating at least one, if not two, rest days per week.

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You’re snacking too much!

A post workout smoothie, nibbles of our toddler’s mac and cheese and a daily bedtime snack of ice cream – innocent enough on their own but when made into daily habits, these 200-300 calorie snacks can be the underlying culprit.  If you’re looking to lose one pound of fat per week, you’ll need too end the week with a 3,500 calorie DEFICIT, or a 500-calorie per day deficit.  One of the best weight loss tips?  KEEP A FOOD JOURNAL and write down every single thing that goes into your mouth.  Not only will provide insight into exactly how many calories you’re consuming, but you’ll also be more apt to forgo those spoonful’s of Junior’s mac and cheese!

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You aren’t eating ENOUGH.

Just as one can eat too much, it’s also easy to overly restrict calories, especially when we’re hoping to lose weight quickly.  Please beware:  If you fall under 1,200 calories per day, you could send your body into “starvation mode”, decreasing your metabolism and telling the body to hold on to whatever you feed it.

calorie-requirement-women

For an active 150-pound woman, you’ll need to aim for at least 1,500-1,800 calories per day.  If you’re nursing, you’ll want to aim for 1,800 to 2,200 calories per day!  Dropping below your daily caloric requirements might actually be leading you to GAIN weight!  Try focusing on whole foods (think vegetables, fruits, lean proteins and healthy fats) and steer clear of processed, prepackaged foods.

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I’m currently sitting about 3 pounds away from my pre-pregnancy weight.  I only know that because of this Advocare Challenge (I don’t normally weigh myself).  In the end, I think it’s really important to stress SELF LOVE when it comes to postpartum weightloss.  Your body isn’t SUPPOSED to look like it did before.  It’s just done the most magnificent and complex work that it will ever do!!  So say thank you, nourish it with healthy foods and daily movement and focus on the NEW, IMPROVED you!  Stretch marks, belly pooch, mom jeans and all.

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QUESTION:  Any HEALTHY tips that you’d like to add that other mamas might need to hear??

splendid…lindsay

on doing a cleanse and loving your body

September 9, 2014 in 24 Day Challenge, Advocare, Blog, Body, Diet, Goals by lindsaymwright

First off, THANK YOU for all of your amazing, supportive comments on yesterday’s announcement!  I know that right now, in this moment, MoveMore is a great fit for me and for my family.  Who knows what the future holds.  I’m thrilled to see what God has in store for us!  (Btw – I’m taking orders for TANKS & TEES so if you’re interested, email me at lindsayslist@gmail.com and I can send you pricing info and your color options!)

So I posted this picture a while ago on Instagram, the morning Travis and I started our 24 Day Advocare Challenge.

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The caption read: “The Iconic Before-shot.”

You know – all the “before” shots for diet pills and workout programs all look the same.  Sad-faced, hunched over people who desperately need a change.  I laugh at those ads.  This was me poking fun at them.

People were not happy about that.

I got the “I’d kill for a body like that” remark.  The “Why don’t you like the way you look?!?”  And my personal favorite…”There’s no way you can support a nursing baby on this challenge.”

Some of the comments were from people just trying to encourage me…to tell me that I had a nice body.  I’m thankful for those!  We should raise one another up!!  I love that mentality.  Some of the other comments….were just mean….and I’m not even going to address them here today.  I could have kept that picture to myself but I like to share my life and what we’re doing and if I’m going to be changing the way I live for an extended period of time, I want to be able to share it.

As I thought more and more about the picture, what bothered me the most was the overall assumption being made about me:

“If you’re doing a challenge or a cleanse you must not love your body.”

Nope.

Not even close.

I LOVE my body.  The current one I have right now.  In fact, I’d go so far as to say that I’ve never been more content with my curves and my muscles and my shape than I am right now.  I weigh 147 pounds (down 3 pounds since the challenge started….and I’m happy about that…is that wrong to say out loud?!?  No.).  In my darkest years, I remember thinking I was fat at 119 pounds.  I hated my body.

Here’s what I want to say:

It’s ok to go on a cleanse or a “diet”.  It’s ok to change your eating so that you’re not diving into a bowl of ice cream every.single.night.  No matter your size.

It’s ok for a “skinny” person to want to lose weight.  It’s all relative.  Your fat might be my skinny or vice versa.  Even though losing weight isn’t the big draw for me, I’m happy to be a little lighter right now.  It’s ok to say that.  It doesn’t mean I hate my body to want to lose an amount of weight that would make it healthier.  It means that I’m taking the steps to FEEL BETTER.

It’s ok to eat clean all the time.  I don’t personally do this but who am I to judge what makes someone else feel best. 

It’s ok to do what works for you.  And it’s also ok to not know what that perfect fit is right away.  We have our whole lives to try different stuff out.  Cleanse.  Cut sugar.  Go vegan.  Go Paleo.  Find what works.

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To say that you should love your body. 

That you should feel good in it.

That’s today’s message.

I’m doing this 24 day Challenge because I want to feel better.  There’s a very big difference between wanting to feel better and wanting to feel better ABOUT oneself.  I’ve got that last one down!

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QUESTION:  What are you thoughts on this??  Are you in love with your body?

splendid…lindsay