The Harmful Effects of Permanent Labels, Diets, Opinions, and Lifestyles

I know what it's like to feel trapped and consumed by a certain way of eating/certain diet. 

As a girl who dealt with an eating disorder in the past, I remember those days when any change outside of my "normal" way of eating brought tears to my eyes and anxiety throughout my body. I remember how what first started out as a scheduled diet turned into an obsessive pattern of eating that couldn't be broken without guilt, fear, pain, anxiety, and depression. I remember the surge of happiness I got from sticking to my diet plan and avoiding all of the signs my body was throwing at me for help.

Eating disorders come in many forms other than Anorexia Nervosa and Bulimia that aren't talked about often. For me, it wasn't that I ever starved myself, binged, or purged; I just became obsessed with a certain way of eating, a certain eating schedule, and a certain pattern that I was unable to break. I thought my life would be over if I didn't have my green smoothie for breakfast on Wednesday morning, and if I was craving frozen yogurt on any other day of the week, I would HAVE to wait until Friday since that was my only "treat" day. And if I didn't have my daily apple as a snack one day...let's not even get started.

Fortunately, I was able to treat my eating disorder before it got to a very bad and dangerous place, and ever since then I've been committed to living a healthy lifestyle. As most of you probably know, NOTHING good comes out of an eating disorder and it is not something I'd wish on anyone; however, I am thankful that I got through my disordered way of eating and learned a ton about what it means to be healthy. Not only that, but through my recovery I found a passion for nutrition and fitness which has led me to discover my true purpose and passion in life; to become a registered dietician and personal trainer.

I spend a lot of my free time reading different health/diet books written by different nutritionists, and it is really starting to bother me how restrictive most of them are and how strict most of them sound. ANY diet that is too restrictive, has too many rules, or just sounds too serious is harmful in my opinion! I know what it's like to feel like you HAVE to eat or exercise a certain way if you don't want to become obese and don't want your life to end...and life is just too short to ever feel that way. Obsessing over a certain diet or lifestyle causes WAY too much stress and leaves you unhealthier mentally and physically than if you were to relax and be more flexible with your eating habits. Not only that, but there isn't one way of eating that works for everyone; we are ALL different and our bodies all respond differently to different diets and workouts.

What I love about nutrition and health is that there is no clear-cut definition for either. "Healthy" means something different to everyone, and there absolutely isn't one way of eating that works for everyone. Not only that, but individually, we are constantly evolving and a diet that might be perfect and healthy for us one day might change completely the next. Comparing ourselves to others and trying to follow someone else's exact diet and workout routine just doesn't make sense.

With that being said, I am no where near perfect. I still have days when I'm scared to eat certain foods or feel guilty after eating "too much" or "not enough" or something "unhealthy". I am still constantly experimenting with different diets to see what works best for my body. There is still a tiny part of my eating disorder left in the back of my mind, telling me that I'm not "thin" enough or "good" enough or should eat healthier. The difference, however, is that I now choose not to listen. I choose not to label my diet or stick to a certain routine, and I am now truly the happiest and healthiest I've ever been. Yes, I am 98% plant based, but that's because it makes me feel my healthiest and I truly love eating this way; not because I HAVE to be. By not labeling myself, I can eat a piece of cheese once in a while or have a cup of frozen yogurt here and there without feeling guilty and like a terrible human being.

With that being said, I am still growing, experimenting, and learning about what diet and fitness routine works best for me, and here is what I've learned along the way...

• you should never be forced to stay within a certain label, diet, or lifestyle. what I mean by that is that if you are currently passionate about a gluten free, vegetarian, pescatarian, vegan, paleo, meat eating, or dairy free diet, never feel afraid to change your mind.
• its ok to experiment with different diets, and its ok if u still haven't found the answer
• the word "diet" is automatically associated with "deprivation". it's nice to have a goal but feeling deprived or feeling fearful or guilty to eat that piece of chocolate once in a while can always lead down a bad path.
• being passionate about your way of eating is one thing, but bashing people for theirs is another. Do whats best for you and let others do whats best for them.
• If you stop "labeling" yourself, you'll realise that you will actually be your healthiest. Without deprivation there is no guilt. When you stop depriving yourself, you will realize that you won't end up eating the food as much as you thought you would. Just knowing that you CAN eat a certain food makes you feel great and less deprived
• we are always changing and it is almost impossible to stick to one way of thinking for the rest of our lives. never be scared to change your mind
• flexibility makes everything better
• the stress you create around your food is actually worse for you than the food itself
• life is too short to be so hard on yourself
• eat what you want, when you want it
• listen to your body- it is usually smarter than your mind!

I hope you take some of my advice and carry it with you into this New Year, and remember, health is a journey, not a destination. 

xxxxx

Rachel

Chocolate "Ice Cream" + All The Toppings

I love starting my mornings off with something sweet, and I usually have a smoothie bowl, banana ice cream, oatmeal, granola, pancakes, or toast with peanut butter. This morning I woke up with an EXTRA sweet tooth, and decided to come up with something chocolaty and indulgent.

 Unlike regular ice cream, this chocolate "ice cream" is 100% healthy and nutritious. It's filled with healthy fats, superfoods, & good carbs, but still tastes delicious and will give you a boost of energy + boost your mood without a nasty crash later on in the day.

And the best part? Your sweet tooth will definitely be satisfied!

Ingredients

• 1/2 avocado
• 2 bananas
• 2 heaping tsps cacao powder
• cinnamon
• 1 stevia packet
• 1/3 cup crushed ice

Toppings (optional)

• tsp chia seeds
• handful berries
• raw date granola (just blend dates+raw gluten free oats)
• shredded coconut or coconut chips
• carob chips/chocolate chips/cacao nibs 

Blend ice cream ingredients together, top with your toppings of choice, and enjoy!

xxx 

Rachel

The Healthiest & Most Delicious Green Salad Ever

So I know most people aren't obsessed with eating greens like I am, and it's hard to find ways for people to get in their daily serving of greens. Most people aren't into eating raw celery with their lunch like I am, and I totally get it; it can be pretty boring. That's why I decided to make a green salad that would not only be out of this world nutritious, but out of this world DELICIOUS!

I made this salad for the first time on Thanksgiving, and brought it to my aunts house; me and my mom basically went crazy over it and have been eating it every week since. The dressing and pecan Parmesan are so delicious in here that you will hardly taste the greens. In fact, this dressing is so amazing that I've been using it in pretty much every salad since..I recommend making a bigger serving of this dressing and saving it in the fridge for all your other salads throughout the week!

 Ingredients

Salad-

• 2 cups thinly sliced raw kale
• 1/2 cup raw broccoli chopped into tiny pieces
• 1/2 cup shredded brussels sprouts
• 1/2 sliced avocado
• handful baby heirloom tomatoes
• 1/4 cup cranberries
• 1/4 cup pecan parmesan (I got this recipe from www.ohsheglows.com) (You can always just use chopped pecans instead!)

Dressing-

• 2 tbsps tahini mixed with 4 tbsps water
• 1/2 tsp dijon mustard
• 1 tbsp apple cider vinegar
• 1 crushed garlic clove
• 1 tbsp lemon juice
• 1/4 tsp salt
• touch of agave or honey (optional)

Toss salad with the dressing, mix together, and enjoy!

xxx

Rachel

No Bake Chewy Date, Coconut + Fig Bars

So I am pretty much obsessed with dried figs and dates. I probably have either or both every single day... I probably got my obsession from my mom, who also shares the same love for dried dates and figs. I wanted to surprise her the other day and make a delicious desert/snack that both her and I would love, so I came up with these no bake chewy date, coconut + fig bars. (My mom is also completely obsessed with coconut, so I decided to use all of her favorite things and make something she would adore).

These bars are perfect warmed up in the microwave for a few seconds and topped with coconut yogurt, coconut whipped cream, or non-dairy/dairy ice cream. They are also good straight out of the fridge as a quick snack on the go! They are also dairy free, gluten free, refined sugar free, vegan, raw, and pretty much as healthy as it gets! Warning: They are pretty addicting...

Ingredients:

Crust

• 1 1/2 cup gluten free oats
• 1/2 tsp salt
• 10 medjool dates
• 1/4 cup coconut oil
• 1.5 cup whole raw pecans

Filling

• 12 medjool dates
• 12 figs
• 1/2 cup water

Topping(Optional) 

• a bunch of shredded coconut!

Instructions

First, line a square pan with parchment paper. In a food processor, mix oats, salt & pecans. Add in dates and oil and process until crumbly. Pour 1/2 of the mixture on the parchment paper and press firmly into the pan. 

Mix dates, figs, and water in food processor until a thick paste forms. Pour mixture onto the first layer in the pan, then pour the other 1/2 of the crust on top. Sprinkle with shredded coconut if desired and put in fridge for 30 minutes to an hour. Remove, cut into squares, and enjoy!

xxx
Rachel

Chocolate Zucchini Baked Oats

So, let's just say I'm completely OBSESSED with baked oatmeal for breakfast. I'm so obsessed that I can never wait for it to cool off, and last week I burned my mouth severely because of that...whoops !

I am also obsessed with sneaking in greens to each one of my meals, which is why I normally have smoothie bowls for breakfast, since they are the best/easiest choice when wanting to add in some greens to my morning meal. I normally don't like savory breakfasts (I have a huge sweet tooth in the morning), so having a veggie omelet or avocado toast usually isn't a breakfast option for me.Since smoothie bowls can get boring at times, and since I always love to shake up my meals, I tried to think of a way to have something sweet in the morning that wasn't a smoothie bowl but including some greens...tricky right?

So that's when I came up with my Chocolate Zucchini Baked Oats; it's like eating a gooey chocolate cake for breakfast...and trust me, you can't even taste the greens! It's warming, nutritious, sweet, chocolatey, filling, and includes some greens...what could be better than that?

Ingredients:

• 1 cup gluten free oats
• 2 tsps cacao powder
• 1 stevia packet (you can adjust this according to taste or use a different sweetener)
• 1 zucchini grated
• 2 chopped dates
• 1 tbsp carob chips
• 1/2 banana
• tbsp chia seeds (optional)
• 1/2 tsp cinnamon

How to:
First cook the oats with water, cacao powder, cinnamon, stevia, and grated zucchini (chia seeds as well if you decide to use them!). Put oats in baking dish, top with dates, carob chips, and sliced banana. Bake in oven for 25 minutes on 350 degrees Fahrenheit, let cool, and top with your favorite nut butter (I use cashew butter). Oh, and please don't burn your tongue like me... :p
Enjoy!

xxx
Rachel

Apple Cinnamon Baked Oats

One of my absolute favorite things to eat for breakfast is gluten free oats cooked in water with a nut butter and some fruit; It's gooey, warm, delicious, and nutritious. That being said, I've been wanting to make baked oatmeal for a LONG time, Last weekend, my mom finally bought me the perfect baking dish to try out my own baked oatmeal recipe, and I was super excited. Little did I know, however, that it would turn out to be the BEST breakfast I've made in pretty much ever.

Ever since creating this baked apple and cinnamon oatmeal dish on Wednesday morning, I've been eating it for breakfast every day. I made it for my boyfriend and his mom as well, and they became even more in love with it than I am, if that is even possible. Not only does this dish remind me of my favorite breakfast item, but it reminds me of my favorite desert- apple pie. Add in some more coconut sugar or favorite sweetener, top it with coconut cream or non-dairy ice cream and you have yourself the perfect apple cinnamon "pie"!


The BEST thing about this dish is that it tastes so incredibly naughty that you will be tricked into thinking it is bad for you, but in fact, it is completely the opposite! It is packed with heart healthy fiber, healthy fats, omega 3's, and fresh fruit. It is gluten free, vegan, refined sugar free, and pretty much contains 100% all natural, nutritious ingredients; what could be better than a big bowl of all of that for breakfast PLUS a party in your mouth?

I could go on and on about how amazingly delicious this baked oatmeal dish is, but you won't believe me until you try it yourself...

Ingredients

• 1 cup gluten free oats
• 1 tbsp chia seeds
• 1 stevia packet
• 1 apple (chopped)
• 1 banana (thinly sliced)
• 1 tsp coconut sugar (can add more if desired) (can substitute with any sweetener of choice)
• 1/2 tsp cinnamon
• 2 dates (chopped)
• A touch of coconut oil for spreading (if your baking dish requires this)

Directions

Preheat oven to 350 degrees Fahrenheit. In a cooking pot, cook gluten free oats with 1 cup of water (can use any type of milk as well if desired). After stirring for a few minutes, add in chia seeds and packet of stevia. Meanwhile, in a separate pan, cook apple and banana slices in a touch of water until soft. Add in coconut sugar and cinnamon as well. Once the apple/banana mixture and oatmeal has been cooked for a few minutes, mix everything together (leave a few apple and banana slices for the top), and let cook for another minute. Pour the oatmeal mixture into a small baking dish (can coat with a little but of coconut oil if needed), top with the rest of the apple/banana mixture and 2 chopped dates. Cook in the oven for 20-25 minutes or until crispy at the top. Let cool for a few minutes and serve with a nut butter (cashew butter is my absolute favorite with this!), coconut yogurt, coconut cream, or ice cream of your choice! 

Enjoy and please let me know how you like this one!

xxx

Rachel

The Ultimate Chocolaty Green Smoothie Bowl

Since it has been SO unusually hot down here in Cali, my go to breakfast lately has been a smoothie bowl. It's the perfect way to get in all of your healthy fats, carbs, and protein, and it is absolutely refreshing, delicious and decadent. My biggest weakness is ice cream, and I have always been ice cream obsessed, but ever since I've been making smoothie bowls on a regular basis, I hardly ever crave ice cream anymore. Depending on how you make them, smoothie bowls can taste like the naughtiest treat; and the best part? They aren't! ;)

I try eating a lot of greens throughout the day and incorporating them into every meal, but it's usually hard to do so with breakfast since I need something sweet in the morning rather than savory. Smoothie bowls are the PERFECT way to curb your sweet tooth AND add in those greens without even tasting them! If your someone who just hates the taste of most greens, this is the perfect way for you to get them into your diet. 

I always try to experiment with my smoothie bowls so I never get bored of them, and this morning I decided to go a little out of my comfort zone. Thanks to McKel Hill of Nutrition Stripped, I decided to add in a zucchini into my smoothie mixture, something which I never would have thought of doing before. I was a little scared of the idea, but I decided to try it out anyways, and guess what? The result was scary, in a good way! My smoothie combo came out so amazing that I decided to name it the "Ultimate Chocolaty Green Smoothie Bowl" because yes, it really is that good! I have probably tried hundreds of different smoothie combos, and this one turned out to be my absolute favorite which is why I decided to share it with all of you :) Hope you love it as much as I do!

The Ultimate Chocolaty Green Smoothie Bowl

Smoothie(makes 2 servings)-

• 3/4 cup coconut milk
• 3/4 large zucchini
• 1/4 avo
• 1 & 1/2 large banana
• 1 tsp spirulina
• 2 tsp cacao powder
• 1/2 tsp cinnamon
• 1 packet stevia
• 1/2 cup crushed ice

I topped mine with pomegranate seeds, carob chips, raspberries, fresh coconut meat, and Loni Jane's raw granola, but the combinations are endless!

Let me know what you think about this recipe in the comments

xxx

Rachel

Coconut Fig Jam

So my parents are SLIGHTLY obsessed with jam, and they pretty much own every flavor of jam out there at all times (apricot, strawberry, orange, mixed berry, and even fig). Since they usually eat bagels or toast every morning, they usually have jam almost every morning.

I never eat jam, but I decided to look at the ingredients of these jams they love so much, and let me tell you, I was a bit scared and confused. "Fruit juice concentrates, pure cane sugar, malic acid, citric acid, absorbic acid, and natural flavor" were just a few of the ingredients listed. All of them claim that they don't use "preservatives or artificial flavors", yet there are so many unnecessary ingredients in them. I am always skeptic about any ingredient with the name "natural flavor", because if it really is "all natural", you should be able to spell it out. As well, why use fruit juice "concentrate" when you can just use a whole fresh fruit? Fruits are sweet enough as they are, so why add so much unnecessary sugar? And I understand that these companies need to use preservatives to keep their jams from spoiling, since they aren't kept in the fridge section, but why not take out the preservatives, really use ALL natural ingredients, and keep them in the fridge? 

I could go on and on, but basically, I decided to make my own fresh jam without any cane sugar, preservatives, or "natural flavors"; I really did use ALL natural ingredients. And guess what? It literally took me five minutes to make! I let my mom try it this morning and she said it came out perfect; If I have HER stamp of approval, than I'm sure I'll have yours too!

Fig & Coconut Jam

• 5 huge frozen green figs (I got mine from Trader Joes)
• 1 tbsp agave
• 2 tbsp shredded coconut
• 1/5 tbsp coconut sugar

First, chop up the figs into little pieces and let simmer in a pan on medium heat. Smash them down as they begin to melt, add in the rest of the ingredients, and let simmer. When you reach your desired consistency (I like leaving little chunks in there), pour in a jar and refrigerate until cool. Enjoy!

xxx
Rachel

The Perfect Chocolate Frappucino

I know what you're thinking- "I thought this was a health blog, why are you giving me a recipe for a frappucino, let alone a CHOCOLATE one?" Well guess what? This chocolate frappucino is 100% healthy, 100% raw, 100% ALL natural, 100% vegan, 100% gluten free, and 100% delicious!

My whole life until about a year ago, I had a scary obsession with ice blended coffee drinks and Starbucks Frappucinos. Little did I know that each one of those drinks were full of sugar, fat, artificial ingredients, and just plain junk.

About a few months ago, I came up with a recipe for a healthy chocolate milk drink that I would always make for my boyfriend and I. It was always yummy, but I never quite perfected the recipe; I would never measure how much milk I was using or how much cacao powder, and therefore, it sometimes came out too sweet, too chocolaty, or not sweet enough.

Today I came back from the gym and was craving something cold and chocolaty, but not as thick as a smoothie. I decided to make my homemade chocolate milk, but added a little twist to it. To my surprise, it happened to be the most delicious chocolate drink I've ever made and ever tasted, and I'm so excited about it I just have to share it with you all!

Recipe

• 3/4 cup unsweetened vanilla almond milk
• 2 stevia packets
• 2 tsps cacao powder
• 1 tsp maca powder
• handful crushed ice
• cinnamon (I just pour in a bunch)

Blend all ingredients together and enjoy! 

Yes it really is that simple!!! 

 I like to have this drink with a bowl of fruit and some raw granola, but you can enjoy it with pretty much everything, anytime of the day. You can even add in a shot of espresso for an extra boost or a tbsp of protein powder for some protein.

Let me know what you think in the comments!

xxx

Rachel

Homemade Gluten Free Bread

For those of you who know me, you know that I don't eat a gluten-free diet; I eat a ton of healthy whole grains, including whole grain bread, whole wheat rolls, brown rice, granola, etc. With that being said, I do have days/weeks where I feel like completely cutting gluten out of my diet. Cutting most gluten products isn't necessarily hard, since all of my homemade granolas are gluten free, the oats I use for my oatmeal are gluten free, and I don't eat that much rice. The only thing that IS hard for me is cutting out the whole grain bread, since it's almost impossible to find a gluten-free bread that tastes very good, and I am in LOVE with bread.

My favorite gluten-free bread of all time is the one at Urth Caffe, and I always buy some to take home with me when I have the chance; however, I hardly ever have the time to drive all the way there just for bread, and when I'm in the area I usually just forget.

At the end of last week, I was feeling kind of sluggish and decided to cut out gluten from my diet for a few days. I didn't have the time to get Urth Caffe's gluten free bread, so I decided to create my own gluten free bread from scratch and it turned out delicious! Whether you follow a gluten free diet or not, this bread is the perfect addition to any one of your meals. It's great in the morning with a nut butter and honey, and it's great for lunch or dinner with scrambled eggs, avocado, cheese, butter- pretty much anything! Hope you enjoy it as much as I do :)

Recipe:

• 2 cups gluten free oat flour
• 1/2 cup flaxseed meal 
• 1 tbsp chia seeds
• 1 tbsp hemp hearts
• 1/4 cup raw slivered almonds (leave some to sprinkle on the top)
• 2 eggs
• 2 tbsp coconut oil
• 1/2 cup liquid egg whites
• 1/2 cup water
• tsp baking powder
• 1 stevia packet
• pinch of salt
• pinch of cinnamon 
• handful pumpkin seeds or sunflower seeds(optional)

Mix the wet ingredients with the dry. Cover baking dish with coconut oil and pour in the mixture. Top with pumpkin seeds or sunflower seeds (optional) and the rest of the slivered almonds. Bake at 350 degrees Fahrenheit for 35-45 minutes- Enjoy!

xxx
Rachel

The Benefits of Working Out with a Partner

 

I've always loved working out by myself, since working out is like a form of therapy for me; I just put on my headphones, get into my zone, focus on my workout, forget about the outside world, and release all of my stress. When I workout by myself, there is no one to distract me and I'm able to go into my gym, my room, my pool, or my yoga class, get my workout done, and go on with the rest of my day. Working out on your own also makes you stronger in so many ways; since there is no one there to push you to start working out, to push you to your limits, and to make you finish your workout, it helps you become your own motivation and your own personal trainer. There are MANY benefits to working out on your own, but with that being said, there are also MANY benefits to working out with a friend, significant other, or family member.

We are all human beings, and at the end of the day it will always be difficult to push yourself to wake up early to go on a hike, swim 50 laps in the pool, attend a yoga class, jog 5 miles, or lift some weights at the gym. No matter how strong you are, or how much you love working out, it will always be a daily struggle to wake up early, get out of bed, and START your workout. You will always have those days when you'd rather sit at home, watch t.v., and eat a whole pint of ice cream by yourself instead of going outside for a jog. You will always have those days at the gym where you don't push yourself too hard, or spend most of the time scrolling through your cell phone then actually working out. When those days come around, and trust me, they will, it's so important to have someone you can call to come workout with you and help you reach your goals.

Since I love being active, and can't stand sitting down all day even on my rest days, I always try to schedule in some kind of workout when hanging out with my friends, family, or boyfriend. I love going hiking and swimming with my friends, taking early morning walks with my mom before breakfast, and lifting weights at the gym with my boyfriend. The best way to make sure you're not missing too many workout days while still making time for your friends, family members, and significant other, especially if you have such a busy schedule (like me:) )  is to workout WHILE hanging out with them!

I hardly ever skip my workouts because "I'm too tired" "too lazy" or "don't feel like it", but I do have a hard time pushing myself to try new things, switching out my routines, waking up extra early to attend a yoga or cycling class or to take a long walk/jog around my neighborhood, and pushing myself to do an extra rep or lift a heavier dumbbell at times; this is where my workout buddies come in!

My mom loves taking early morning power walks with me, which is a great way to start the day, absorb some sunshine, and get in some cardio before breakfast. If it wasn't for her, I would probably never wake up early to take a walk by myself!

My friends love going swimming, going on long walks, and going hiking with me, which is what we usually do when we're together. Whether it's a short walk around the neighborhood, or an hour long hike, any workout is better than none! It's so important to stay active while hanging out with friends, and it's SO easy too; you won't even realize your working out most of the time!

My boyfriend loves going to the gym and lifting weights with me, and we also love hiking together. He is definitely my main motivation when it comes to working out, since we always push each other to workout harder and go past our limits. We learn new things from each other every day, which is why I never get bored when working out with him!

Those are just some examples of why having a workout buddy at times is necessary,fun, and extremely helpful for  me, but the list is endless!  Here are some of the many benefits to working out with a partner:

1. When you make plans with yourself to workout, you can always cancel, but when you plan to go workout with someone else, it's a LOT harder to cancel, and you most likely won't!

2. It's so easy to miss out on workouts when having a hectic schedule, but when scheduling time to workout with a friend, family member, or significant other while spending time with them, it becomes a lot easier to find time to workout!

3. Sometimes, even the fact that you don't want to drive to the gym can become an excuse to skip a workout. If you carpool with a friend, you're much less likely to skip!

4. Working out with someone else can distract you from the fact that you're actually working out! What's better than talking about the latest gossip with your best friend while getting a workout in at the same time?

5. It's always fun to compete with a workout buddy; who can run faster? who can swim more laps in the pool? who can do more reps? Competing with someone allows you to push yourself harder than you would on your own.

6. I'm not going to lie, there are so many workouts I would probably never do on my own, such as hiking or early morning walks. It's so important to have a workout partner for those workouts you can't see yourself doing on your own!
7. Waking up early to workout will always be a struggle; that struggle becomes MUCH less of a struggle when you have someone to wake up early and workout with you!

8.You can always learn new workouts from someone else that can be incorporated into your own routine

9. If your workout buddy is generally stronger and more active than you are, they can push you to workout harder and even train you- like your own free personal trainer!
10. Working out with a partner is just more fun!

Why do you like working out with a buddy? What kind of workouts do you like to do with friends, family members, and your significant other? Let me know in the comments below!

xxx

Rachel