|
The holiday season is upon us and with that comes a magic duo--cookies and hot chocolate. Annual traditions include making and decorating your favorite holiday cookie with your loved ones and kids, and what better way to cozy up after a day in the snow than with rich hot chocolate?
Enjoying your favorite holiday classics can be great, when in moderation. However, if you find yourself using any excuse to eat a cookie or make some hot cocoa, then the extra sugar and calories will sneak up on you leaving you feeling bloated, exhausted (hello, sugar crash!), and with a little extra weight before the New Year. So, I am taking this classic holiday duo and making it a lot lighter, yet just as tasty! See below for my No-Bake Energy Bites and Christmas Coffee that will be your new Winter season favorite!! (As seen on PHL17 Morning Show 12/17) No-Bake Energy Bites INGREDIENTS: 1 cup (dry) oatmeal (I used gluten free old-fashioned oats) 2/3 cup toasted coconut flakes 1/2 cup almond butter (or all-natural peanut butter) 1/2 cup ground flax seeds 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey (or agave nectar) 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract Pinch of salt DIRECTIONS: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for at least a half an hour. Once chilled, roll into balls of whatever size you would like. (Mine are about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls. Christmas Coffee Ingredients: 1 cup light-medium roast coffee Milk of your choice 1/2 tsp. cocoa powder 3 shakes of cinnamon Directions: Pour all ingredients in a coffee mug and stir until well blended. Enjoy immediately.
1 Comment
Makes 13 eggplant rolls Ingredients: 1 medium-sized eggplant salt olive oil, for brushing 2 cups part skim ricotta cheese 1-1/2 cups shredded part-skim mozzarella, divided 1/2 cup grated parmesan, divided 1 clove garlic, minced 3 fresh basil leaves, coarsely chopped 2 eggs, beaten 1 teaspoon salt 1/2 teaspoon fresh ground pepper 1/2 cup fresh spinach leaves (stems removed) 1 jar (24-ounces) marinara sauce Directions: 1. Preheat oven to 400F. 2. Lightly grease a 8x8 baking dish with cooking spray and set aside. Prepare the eggplants. 3. Cut eggplant lengthwise into 1/8-inch-thick slices; you should get about 13 slices total. (I use a Mandolin slicer which creates thin, even slices.) 4. Lay slices on a baking sheet; sprinkle with salt on both sides and let stand for about 10 minutes. Using paper towel, pat slices dry. 5. Brush both sides of eggplant slices with olive oil and transfer back to the baking sheets in a single layer. 6. Roast the eggplant slices for about 8 minutes; flip over and continue to roast for about 5 more minutes, or until tender. (Pictured) 7. Remove from oven and let cool. In the meantime, prepare the cheese filling. 8. In a large mixing bowl combine ricotta, 1/2 cup mozzarella, 1/3 cup parmesan, basil, garlic, eggs, salt and pepper; mix until well incorporated. 9. Spread 1/2 cup of marinara sauce onto the bottom of the previously prepared baking dish. 10. Divide spinach leaves among eggplant slices, creating a thin layer of spinach. Then, spread ricotta mixture down the center of each slice. (Pictured) 11. Roll up prepared eggplant slices and place them seam-side down in baking dish, over the marinara sauce. 12. Use any leftover cheese mixture to spoon around the eggplant rollups. (Pictured) 13. Top eggplant rollups with remaining marinara sauce and sprinkle with remaining mozzarella and Parmesan. (Pictured) 14. Cover with aluminum foil and bake for 20 minutes. 15. Remove foil and continue to bake for 15 minutes, or until lightly browned and bubbly. 16. Remove from oven and let stand for about 10 minutes. 17. Serve. *Note: I actually use 1/2 of the jar of sauce on the eggplant rollatini and the remaining 1/2 as sauce for the side of pasta I serve with it.  On April 10, 2014, I had a life-changing surgery for my Crohn’s Disease. I had been avoiding this surgery for quite some time, but it was apparent that my bowel was too diseased for any medication to work, so 12 inches of my small intestine, and appendix, had to be removed. Most of you know my story by now, so I will keep it brief. I decided to make a complete lifestyle change, remove gluten and dairy from my diet, better manage stress, and had begun to prioritize my health (as we all should do but often don’t) in order to stop the endless cycle of being hospitalized, sick, and stressed. So now, 5 years later, I have so much to reflect on, and be grateful, for that I honestly don’t even know where to start. First, I am reminiscing when I was told in the Summer of 2013 that I “better hope I am married in three years because then you will have an [ileostomy] bag and no one will want you”. That leads to me recalling the painful days in the hospital that were spent without food or drink due to “bowel rest” and endless IVs blowing through my veins because I was so dehydrated. I cannot neglect to note the amount of work that I missed while I was a Financial Advisor due to being sick and debilitatingly exhausted, which of course had a negative domino effect to follow. In addition to missing work, I missed out on countless social events with friends, had to leave vacations early to go directly from the airport to the ER due to a flare, and nearly missed my best friend’s wedding because of this chronic disease that just would not leave me alone. You can imagine the wave of emotions I am feeling as I am typing this, looking at the 8x10 picture of my husband and I from our wedding on April 21, 2018, and seeing my growing baby bump that is our child’s home until September when we bring him/her into this wonderful world. And honestly, had I been in the same condition I was 5 years ago, none of this would be possible. I used to be terrified that I would be sick for my wedding day (which didn’t happen!). I was concerned, not only about fertility issues due to my Crohn’s, but the ability to carry a child because my blood work results were always so poor. I also knew that when I was ill, I had to put all of my focus on caring for myself, so could therefore not be responsible for another human being. Lastly, in addition to my physical improvements, my mental health has greatly improved, which is equally as important when living well, and creating the life you want. I have learned to meditate, deal with my emotions in a healthy way, not let things get me too down for too long, and to see the world in a brighter light. This is often difficult when suffering from a chronic illness to be optimistic and happy, but it can be argued that much of the chronic suffering stems from the mind (total chicken and the egg situation). Now that all of that is in check, I know I can great my future and raise my family in a healthy and emotionally stable environment. As you can see, a lot has changed over the past 5 years. I am healthy, living the life I always wanted, married to the guy I had always dreamed of, building the career I had always strived for, and most importantly, growing Baby Palumbo as best as I know how. We don’t know why lies ahead of us, and if I could go back in time to April 10, 2014 I would tell myself that this is just the beginning of a beautiful life, and it starts today. xo, Julie  I am a huge advocate of only doing workouts that you like. Some people may argue that you should do the workout that gives you the results you are looking for. Others may say you should vary up the workouts to prevent muscle fatigue.
While I can get behind both of those (for various reasons), the main reason you should do any workout is because you like it. Period. Why should you only do workouts you like? 1. You will actually do the workout. 2. It will be beneficial to your body and mind 3. You will see results 4. It will be more of a hobby than a “chore”…and everyone likes doing hobbies 5. Nothing will stop you from completing the workout 6. Your life will be exponentially better You will actually do the workout. If you are going through a workout that is making you hate every single second, you may begin skimping on the number of reps or just quitting before the end of your session. It is better to enjoy the workout, complete it to your maximum potential, and get excited for the next time you get to work out. It will be beneficial to your body and mind. Health is more than just physical—it is important for your mind to be healthy, too. By choosing a workout that you enjoy, you are both physically and mentally taking a break from your day, allowing yourself to step into a blissful sweat sesh. This brief time away from your daily stressors is like a mini vacation for your mind. Endorphins are pumping happy juice into your brain, making you feel happy, and since you are enjoying what you are doing, your mood naturally lifts right from the start. When you choose a workout that you dislike, you are still producing endorphins which will give you the post-workout high, but your attitude during the workout will be negative, thus defeating the purpose of exercising. Why not choose a workout that makes you happy while doing it, and for hours afterwards?? You will see results. If you enjoy working out, you will continue to work out, eventually seeing results. And, as I mentioned above, since working out is beneficial to the body and mind, you will see results in your mental health, too. You don’t need the hardest workout to get results. Whether it be weight loss, muscle definition, stamina, flexibility, or a combination of the above, there are endless workouts you can choose from that will allow you to reach your goals and make you happy while doing it. It will be more of a hobby than a “chore”…and everyone likes doing hobbies Sometimes, working out is a turnoff because we think of it as a “chore”. We feel that we have to work out rather than thinking we get to work out. When we frame it in our mind as something that we dread doing, it makes it a lot harder to actually do it. The best way to think about a workout is to think of it as a hobby, and the best way to think of it as a hobby is to make it exactly that….because you love it. Whether you like it because you see friends you made at the gym, listen to your favorite tunes, or just get a high from hitting your PR (personal record) every session—figure out what makes you like working out most and start practicing your favorite hobby 3-4 times per week. Nothing will stop you from completing the workout Per above, if you love little things about the workout like the atmosphere, people, music, etc. it will be very hard to get distracted and find an excuse not to go. Choosing to workout in a beautiful yoga studio with a few of your newly made pals on your gorgeous yoga mat finally mastering your downward dog will always beat doing something else! Your life will be exponentially better Could you imagine if your love of going to bottomless brunch on Sundays led to a healthy heart and a great physique? Or if shopping made your skin glow and the pounds just fall off? Switch out those two activities with doing a workout you love and those statements become true! And, you will reap the emotional benefits of working out such as being happy and more confident. Who doesn’t want that in their life?! To end on a personal note, I will tell you my experience with doing a workout that I didn’t love vs. one I thoroughly enjoy. You know that little spinning studio, SoulCycle? The one all of stars do and that has taken over cities across the country? Well, I tried it…twice. It is only a block away from where I live so not only is it super convenient to get to, I thought “well if everyone else is doing it, I must be missing something great.” Wrong. I hated it. Like really, really did not like it at all. Throughout the entire 45 minute class I was angry, frustrated, and thinking of all the ways I could be spending my time than in that studio. Sure, I got a great cardio workout in but who cares? I was miserable, (which is defeating the point of the workout! ) So, I tried it twice (to give it a fair shot) and then made a promise to never do a workout I don’t enjoy again. I stick to the local studio that I love where I have a great relationship with the instructors, see friends I made from attending classes there over the past 2 years, and honestly look forward to the classes I am about to take. And that is what a true workout is—enjoyable, beneficial, results-producing, and down right awesome (for me). xo, Julie  As you most likely know, I worked in the corporate world for 10 years. From 2008-2018, my life was full of highly stressful days in the office, late nights entertaining clients, and very little time to take care of myself. But, while I was building my career in the financial industry, I was also trying to manage my Crohn's Disease. It was an endless vicious cycle of being sick and stressed--and it did not benefit anyone. So, as I started to incorporate healthy habits into my schedule, as well as become certified in Nutrition and Health Coaching, I realized how important it was to bring these newly formed habits into the lives of others. While it still may be "taboo" to speak of self care in the workplace, below are 11 data-backed benefits of having wellness in the workplace. 1. Increase healthy behavior & decrease the risk of lifestyle-related disease In the conclusion of a Workplace Wellness Programs Study Report published byRand Health Quarterly, researchers write: “Consistent with prior research, we find that lifestyle management interventions as a component of a wellness program can reduce risk factors, such as smoking, and increase healthy behaviors, such as exercise. We find that these effects are sustainable over time and clinically meaningful. This result is of critical importance, as it confirms that workplace wellness programs can help contain the current epidemic of lifestyle-related diseases, the main driver of premature morbidity and mortality as well as health care cost in the United States.” A well-executed employee wellness program can actually make your employees healthier in the long run! Why not offer an employee benefit that attracts and keeps incredible talent? 2. Increase engagement A report conducted by the Economist Intelligence Unit states that, "Wellness programs align employer and employee goals more closely. They increase employee engagement with the company’s mission and goals. Employees are also more likely to see their own wellness as being linked with professional success. Companies that build a wellness culture thus acquire a workforce that is not only more focused and engaged, but that sees that culture as benefiting their careers.” 3. Employees want them! Experts from the Johns Hopkins Bloomberg School of Public Health analyzed surveys to determine the overall perceptions of wellness programs from employee and employer perspectives. Their data analysis revealed that about 59.4% of employees think employers should attempt to improve the health of their workers. With building competition among companies, why not use this as a recruitment tool to add more than just your standard benefits to your employment packages? Stay ahead of the game and create an environment that will make your employees want to do well for you! 4. Increase adaptability Top researchers at Gallup found that employees who are engaged at work and also experience high levels of well-being were 45% more likely than other employees to adapt to change. By implementing an employee wellness program, you can help your most engaged employees adapt to change, increasing their performance and reducing their stress levels. 5. They provide a solid return on investment The Community Preventive Services Task Force (CPSTF) performed a systematic review of programs that featured health risk assessments with feedback and health education. They found that for every dollar invested in health intervention, employees recouped between $1.40 and $4.60 in avoided medical costs and productivity losses. Enough said! 6. Boost productivity A study published in the Journal of Occupational and Environmental Medicine stated that when employees leveraged wellness programs to make lifestyle changes, they ended up saving their companies about $353 per person in recouped productivity—productivity they gained as a result of their newfound wellness. So, if you can save $353 per person per year and have 200 employees, you are saving $70,600 in one year alone! 7. Elevate company culture A Virgin Pulse study found that 85% of employers believed their successful wellness program had a positive influence on company culture. Company culture consists of many variables, which are often difficult to pinpoint, which why connecting an uptick in positive culture with a specific action is so significant. Allow your employees to come to work every day engaged and excited to be with those around them. 8. Boost market valuation In another report published in the Journal of Occupational and Environmental Medicine, researchers concluded that: “This study supports prior and ongoing research demonstrating a higher market valuation—an affirmation of business success by Wall Street investors—of socially responsible companies that invest in the health and well-being of their workers when compared with other publicly traded firms.” While it takes time to establish and implement wellness programs, the long-term benefits of doing so prove to be worth it. 9. Improve mental health & decrease depression A study from Nutrition found that a specific health and wellness program, the Coronary Health Improvement Project (CHIP), actually led to decreased depression as an added benefit to improved nutrition. The researchers used the Beck Depression Inventory (BDI) as a measure, and they suggest that in addition to the nutrition factors contributing to decreased depression, the social interaction and positive reinforcement involved in the program may have helped. And... HEALTHY EMPLOYEES = HAPPY EMPLOYEES = PRODUCTIVE EMPLOYEES = PROFITABLE EMPLOYEES 10. Build camaraderie By their very nature, employee wellness programs depend on the participation of multiple employees. So no matter what kind of program you choose, it’s guaranteed to bring employees together on some level. And, going back to #9, since employees thrive off of social interaction, this further enhances their mood and overall mental, as well as physical, wellness. 11. Reduce and manage stress Develop an employee wellness program focused on mindfulness, and you could notice a major reduction in workplace stress. According to a study published in the Journal of the American Medical Association, meditation might help improve anxiety, stress, and depression. As I mentioned in my own personal experience, I know what it is like to be on the constant merry-go-round of being sick and stressed, leading to lack of productivity, energy, and losses for all of those around me. So, with all of that in mind...what are you waiting for? Let's schedule a time to chat about bringing wellness into your workplace--whether it be for an in-person workshop, virtual coaching sessions, or daily email programs--and we can get your team rolling on the wellness train for all of 2019. xo, Julie Host a happy, healthy & fun holiday party! {As seen on PHL17 on December 20th} The holidays are a time known for entertaining. (It is no wonder the average person gains 5-8 lbs. between Thanksgiving and New Year's!) But, you can make fun and healthy foods that your guests will love quite easily by following my tips below... Caprese Salad Tree Why not make an appetizer that can double as a cute centerpiece? I made my Caprese Salad Trees by taking a green styrofoam cone and covering it in flat kale leaves (securing with toothpicks). I then added grape tomatoes and mini mozzarella balls to look like ornaments, and add a pack of vitamins and low-fat protein. If you have several tables, feel free to make trees that contain a different variety of vegetables for some extra flare and choices. Pair with your favorite dips, hummus, or a mixture of oil &balsamic vinegar, and you are all set! Cucumber Rollups Make these super cute (and easy to eat!) antipasto rollups quickly using cucumbers, mild provolone, and Genoa Salami. You can also use roasted turkey with American cheese or prosciutto and sharp provolone for added variety. Note: I used a Mandolin to slice the cucumber 1/8" thick, but if you don't have one, you can always use a hand-held veggie slicer. Simply layer the meat and cheese on the cucumber slice, roll tightly, and secure with a long toothpick. Chocolate Peanut Butter "Snow Balls" This healthy spin on traditional "Buckeyes" is a festive dessert that is full of healthy fats and protein with no refined sugar or flour. Ingredients: 4 Tbsp vanilla protein powder (I like MRM Veggie Elite Vanilla that is vegan and gluten free with no added sugar) 4 Tbsp chia seeds 6 Tbsp almond butter or peanut butter (I prefer Mara Natha Creamy Almond Butter or Smart Balance Peanut Butter) 2 Tbsp coconut oil, melted 1 tsp cinnamon 2 Tbsp Cacao Bliss 2 Tbsp organic honey ¼ cup unsweetened shredded coconut Directions: Combine all ingredients in a large bowl and mix until well blended. Roll into ½ inch balls and coat in shredded coconut. Makes 16 bites And, what is a party without a cocktail? Below is the recipe for my go-to winter drink that is big on flavor and low on calories and added sugar! Blood Orange Moscow Mule 1 part Tito's vodka 1 part ginger beer 1 part blood orange sparkling water Ice cubes Directions: Fill a Moscow Mule with ice, vodka, ginger beer, and sparkling water. Garnish with a wedge of a blood orange. I hope you enjoy this holiday season and have a happy and HEALTHY New Year! xo, Julie  These stuffed baked apples are sure to make your guests come back for more! And, they're super easy to make so you don't have to spend all day in the kitchen! Stuffed Baked Apples
*Gluten Free *Dairy Free *Vegan Makes 6 Ingredients: 6 large apples 1/3 cup dry oats 1 tsp. ground cinnamon 1/2 cup pure maple syrup 1/2 tsp. vanilla extract 1/4 cup sliced almonds 2 Tbsp. butter (or margarine for vegan option) dash of coarse sea salt 1/2 cup apple juice or apple cider Directions: 1. In a small bowl, combine oats, cinnamon, maple syrup, vanilla extract, almonds, butter, and sea salt. Set aside. 2. Cut off the top of apples and scoop out the insides, making sure to remove all seeds. 3. Peel away some of the skin at the top to prevent splitting. 4. Fill each apple with 1-2 Tbsp. of mixture. 5. Pour apple juice in the bottom of a slow cooker and place the apples evenly across. 6. Cook in the slow cooker on High for 2- 2 1/2 hours. 7. Serve immediately, keep refrigerated. **Note: You can make these ahead of time and keep them refrigerated until ready to eat. Just heat them in the microwave for 30-40 seconds to heat up. Enjoy!  There are two words that I ban from my vocabulary. More specifically, there are two adjectives that I ban from my vocabulary. When I say "ban" I honestly mean that I do not say them at all. And it's about time we all start reconsidering saying them, too.
So, what are the two adjectives I ban from my vocab?? "Fat" & "Skinny" Why Fat? Hearing someone be described as fat honestly makes my stomach turn. What constitutes someone or something being fat? Is there a number on the scale or pants size that determines it? What does it mean when one person calls another person fat? It is way to definitive of a word for being so inaccurate. I have always had trouble hearing this f-word. And it saddens me to hear people describing themselves in that way. Perhaps you are a little "overweight" or "could lose a few pounds" but you are never fat. Ever. Just stop thinking about it. Stop using it. Forget that word even exists. In addition to it not being accurate, it is word that just breathes negativity. Do you know how many different ways you can describe a person without using hurtful and negative language? Appearances aside, people are kind, interesting, well-traveled, graceful, thought-provoking...and so on. I challenge you to think of words when you meet someone to describe them that doesn't involve their appearance. That is who a person is. Next up...Skinny. You might be thinking, well if I say someone is skinny, that is a compliment, right? Well, maybe think again. Similar to "fat", skinny is a definitive term that really has no scale (no pun intended) of measurement. What constitutes "skinny"? Is it a certain weight or waist circumference? Kim Kardashian recently released a video of her sisters saying she is "so skinny" and she LOVED it. She's actually hysterically excited about it. Seeing this video made me very angry & sad. First, "skinny" does not mean "healthy" and there are plenty of people out there who are skinny due to being ill. I know this first hand, as I was at my lowest weight and clothing size when I was sickest with my Crohn's. In fat, my weight had an inverse relationship with my health. So when people called me "skinny" it was not a good thing. Size does not equate health. Secondly, why are we as a society so obsessed with being skinny?? It is bad enough that people suffer from eating disorders but now you have idols like Kim K. who further drive the thought home that "you cannot be skinny enough". It is sickening. As I mentioned above, why not focus on other qualities people possess that are internal? I don't know about you, but I would rather be described as pleasant, plump, and kind than skinny, bitchy, and rude. [Actually, healthy and happy is my ideal state and I plan on staying that way :) ] If you truly are focused on a certain body size and look, aim for "healthy", "toned", or "athletic". Now that you know my stance on the words "fat" and "skinny", I hope you are encouraged to eliminate (or at least reduce) them from your vocabulary. We are so much more than just two categories to describe how we look, and who we are as individuals. It is time to retire these old-fashioned terms and begin to see people for who they really are--both inside and out. And, as my motto goes--"It is not about being skinny, it's about being your BEST WHOLE SELF." xo, Julie  July 8, 2013. The day that would change my life forever. But first, let’s rewind a bit…
THE BREAKING POINT: A few weeks earlier, I had just gotten out of the hospital for my 4th Crohn’s flare in 2 years. The medication I was currently on, Humira, seemed to be doing the trick (after its 3 predecessors failed to work) as it was 15 months since my last hospitalization. So, you can imagine my surprise & devastation when I was told I was having a severe flare, needed hospitalization, and had to explore yet another medication. Upon leaving the hospital, I knew I had to do something to change this vicious cycle of being sick and hospitalized. THE NUTRITIONIST: I sought the help of a nutritionist who came highly recommended and she said to me during our first call (I have never met her face-to-face..to this day) that I had to go gluten free. As in, it was a life-or-death situation and this is what I HAD to do. Turns out, it was not necessarily “life-or-death” however it was happiness vs. misery, staying in a hotel on vacation vs. staying in a hospital, going out with friends vs. laying on the couch at home, and barely making it through the day vs. thriving in my life. Of course, I chose the latter of all of those decisions and decided that I would go cold turkey and give up gluten if it meant that I got my life and health back. …and I could not be happier that I did. THE NEW LIFE: As I navigated my new lifestyle–yes, that is what it was; not a diet, a lifestyle–I realized I had to make many changes to habits I had in place in order to be successful. I had to take control. I could no longer grab a bagel breakfast sandwich on the way to work, and eating wherever others suggested wasn’t always an option. I had to start making my own meals, packing my own breakfast, and learn how to do all of this while juggling a busy schedule. That in itself was scary, and was a huge learning curve. I began the habit of showing up 20 minutes before my lunch meetings so that I could talk to the waiter and/or chef about what I could and couldn’t eat on the menu. When I went out with friends, I got in the habit of ordering my own appetizer since I couldn’t always share what the table ordered. Going on dates meant being assertive and picking the restaurant rather than saying “whatever you want”(which was well received by my would-be-future husband). And, going down the shore for the weekend meant packing a bunch of my own food and being the “designated Sangria girl” since beer was now off limits. This is just a small example of new habits I had to adapt to in order to live the life I wanted. Healthy, happy, thriving, energetic, and most importantly NOT SICK. THE RESULT: 5 years later I am exactly where I have always wanted to be. I am healthy, happy, thriving, energetic (most days) and have been in remission with my Crohn’s Disease since August 2016. All of these habit changes were worth it. So, the point of my whole story is that once you master a new habit and lifestyle change is when you truly see a change in your life. It is so much more than just saying “eat this and not that”–it is truly committing to a pattern that works for you. Which is why I became a Health Coach. I took all that I had gone through in developing a healthy lifestyle for myself and combined it with what I learned through my training and now offer it to clients to help them create those lifestyle changes that lead to their own life-changing outcomes. THE POINT: Being healthy is way more than dieting and killing yourself at the gym. It is implementing habits and lifestyle changes that fit into your routine which help you become the person you want to become. And that, my friends, is how I ended up here today as the founder of Best Whole Self, LLC and how I am in the best shape–emotionally and physically–I have ever been. And I want the same for you. xo, Julie  The 4th of July–“Independence Day”–is next week and it has me thinking a lot about freedom. If you look at the definition below, notice the words, “without hindrance or restraint”. free·dom ˈfrēdəm/ noun
Always remember…You have the FREEDOM to treat your body with the utmost respect, only fueling it with the highest-quality foods & nutrients. You have the FREEDOM to deny any meals you feel will not support you and your best self. You have the FREEDOM to say “no”–and not feel guilted into saying, “yes”. You have the FREEDOM to choose exactly how you get to spend each day from the time you step out of bed until when you go to sleep because not all 24 hours are created equal. You have the FREEDOM to ask questions. “What goals do I want to achieve? Why do I want to achieve them? How will I get there? Who will it benefit? What is stopping me?” You have the FREEDOM to feel however you want about yourself–confident, sexy, timid, scared, out of shape, bold, disappointed–and it is OK. You have the FREEDOM to form opinions about what led you to be in the shape you are currently in, and make changes to those opinions to make a difference in your life. You have the FREEDOM to dream. You have the FREEDOM to feel like the best version of yourself, every day. You have the FREEDOM to put yourself first, for without you, nothing else in your life is possible. You have the FREEDOM to love yourself because if you don’t, who will? You have the FREEDOM to treat yourself in moderation and enjoy the delicious things in life. You have the FREEDOM to stay empowered and be an advocate of your own health. and lastly…You have the FREEDOM to make the choices you want in life without any judgement from others, and the power to achieve the life that you want because it is what you and your body deserve. MAKE IT A GREAT HOLIDAY. xo, Julie |
Proudly powered by Weebly