Weighing meat: Raw or cooked?

Happy Friday!

We get asked all the time about the nutrition info listed on packages, specifically the weight listed per serving, and if it’s for the cooked or raw version of whatever is packaged. I would say about 99% of the time the nutrition info listed on a package is applying to how the item comes. For example: MEAT. You buy it raw most of the time, the nutrition info on the package when you’re purchasing your ground turkey is for RAW ground turkey. The veggies I buy pre chopped from Trader Joe’s are no different, the butternut squash says 98 grams per serving, this is for the raw weight.

Most things that you cook, change weight in the cooking process. They lose moisture, fat and the consistency can change which will always change the original weight. Weighing out something cooked and thinking you’re eating the same serving you logged as raw isn’t quite accurate. You logged 4 oz of RAW chicken thighs after scanning the package, you cook the package and serve up 4 oz of cooked chicken on your plate thinking is the same, you’re actually eating closer to 5.3 oz of chicken.

If you’re cooking just for one, this is no problem. You can weigh out exactly what you want to use while cooking and you don’t have to bother with it again. The confusion comes when you’re cooking multiple servings at a time, in big batches.

Yesterday I cooked an entire package of chicken thighs. Raw, the package was about 24 oz of chicken (which can break down into 24, 1 oz servings).

raw chicken

Once it was cooked I weighed it again and it totaled about 17 oz. (Same chicken, different weight now that it’s cooked).

To figure out what the weight would be per oz of cooked chicken, you would take 17 oz cooked and divide it by 24 oz raw. This equates to .71 oz cooked chicken = 1 oz raw. So, if you logged 4 oz of chicken from scanning the package, you actually would only weigh out 2.84 oz once its cooked.

Big difference, right?

Again, you only need to apply this when cooking in big batches because if I’m making one serving of chicken that’s 4 oz for one meal, I measure out my raw chicken for my one serving and I don’t have to worry about weighing it out again because I’m only cooking one serving.

Lets say you eat 4 oz of chicken thighs every day for 5 days but you weren’t figuring out the weight once it was cooked, you were logging 4 oz raw and weighing out 4 oz cooked. That actually means you’re eating an extra 1.6 oz of chicken every day that’s not being logged and after 5 days means 8 extra oz of chicken that week = 263 extra calories not accounted for. If you’re currently in a cut, you can see how that little discrepancy adds up.

 

If I haven’t lost you already, I’m going to make this process way easier for you. As a general rule of thumb, on average meat will lose about 25% of its weight when cooked. 

This means if you’re trying to figure out the weight of something raw>cooked, you multiply the raw weight by .75

You still have to weigh out your meat in bulk when its raw, but you don’t need to re-weigh it cooked and figure out the math, just multiple the total raw weight by .75 and that’s what your 1 oz logged will actually weigh.

If you’re like me and love numbers, I always weigh out the package raw and again when its cooked and figure out exactly how much my 1 oz raw weighs cooked but lets be real, not everyone loves numbers and thats okay! I hope the above equation will help simplify things for you.

 

Happy tracking!

Mallory

 

 

 

Pumpkin Cream Cheese Muffins

These pumpkin cream cheese muffins are the perfect treat! All you need is one to satisfy that sweet, pumpkin craving that comes around this time of year!

 

Ingredients:

  • 1 1/4 cup Whole Wheat Flour
  • 3/4 cup Sugar in the Raw
  • 1 tsp. Baking Soda
  • 2 tsp. Pumpkin Pie Spice
  • 1/4 tsp. Nutmeg
  • 1/4 tsp. Cinnamon
  • 1 1/3 cup Organic Canned Pumpkin
  • 2 T. Cocounut Oil
  • 1 Whole Egg
  • 1 1/2 tsp. Vanilla Extract

For the Frosting:

  • 5oz 1/3 Fat Cream Cheese
  • 2 T. Sugar in the Raw
  • 1 Egg Yolk
  • 1 tsp. Vanilla Extract

Directions for Muffins:

  • Preheat oven to 350 degrees. Line muffin tin with muffins cups, spray with non-stick spray
  • In a medium bowl, combine flour, sugar, baking soda and spices. Mix well.
  • In a large bowl, combine wet ingredients.
  • Slowly mix in dry ingredients until combined.
  • Divide mix evenly between 12 muffins cups

Directions for Frosting:

  • Combine all ingredients together, whisking with a fork or an electric beater.
  • Top each muffin with 1T of frosting
  • Using a toothpick, swirl on top.

Bake for 22-24 minutes until toothpick comes out clean! I baked a little less, for a more “goo-ey” result!

Makes: 12 muffins

Macros: 5.5F 27C 4P

Learning to Listen to Your Body: Why Biofeedback Matters

We all have heard the phrase, “listen to your body!” But, what exactly does that mean and how do we do it? How do we know what it’s telling us?

Sometimes we can trust our own judgement on what our body is telling us, other times we can easily let our emotions skew what it’s actually telling us. We can mistake boredom for hunger, or stress can suppress our hunger. We may need a rest day, but our guilty conscious may be telling us to push harder and workout anyways. We may be starving, but that online macronutrient calculator says we can’t eat anymore that day or we will gain weight.

Learning to listen to our bodies and constructively assess biofeedback is key to getting to know what our body really needs. The more we practice this, the easier it will become and a great place to start is having a coach or someone from the outside looking in, that can help us assess what’s really going on without getting emotions involved.

We can be given the most perfect nutrition plan in the world, but if our biofeedback is off in one or more areas, it can greatly affect progress. For example, if we are hitting our nutrition on target every day, but we are sleeping like crap, we are bound to feel like crap! This can alter the number on the scale, the way we perform and our body composition, just from lack of sleep! Hence, why it’s so important we are constantly looking at the big picture.

As coaches, we want to make sure that week to week we are not only assessing nutrition but we are assessing all biofeedback markers. So let’s take a look at what these markers are and why they are important!

SLEEP

The first marker, and we venture to say the most important one of all, is sleep! It seems to be glorified these days to be running on empty and burning the candle at both ends, but why? Sleep is when our bodies are able to recover from the long hard days and stress we put it through. Getting 8 hours of sleep is crucial to make sure that our energy stays steady throughout the day so we can perform and accomplish what we need to through the day. This is also a time where our hormones repair themselves. Ghrelin and Leptin are our two hunger hormones, if these aren’t fully recovered and rejuvenated, our hunger signals can be thrown off. Have you every been extremely tired and felt hungrier than normal? That’s because lack of sleep is most likely giving you false signals which can lead to overeating and weight gain! Think if this is day after day and month after month it can be seriously hard on your health! With lack of sleep motivation to be active can go down and it’s much harder to put our bodies to their full potential! Lack of sleep can cause more inflammation in the body which can be the start of many more health problems.

ENERGY

Piggybacking off of sleep, keeping track of your energy patterns throughout your day and week is helpful. It should not be the norm to feel huge spikes and drops in energy. If you are, then you will want to look further into quality/quantity of sleep, recovery, food quality and quantity & daily stressors. Not enough sleep of course is the number one culprit, but eating low quality foods, unbalanced calories, or having too much stress can all contribute. Diving deeper into these areas and making small changes can do wonders for your energy levels! If you are constantly walking into the gym with low motivation and low energy, it’s not always beneficial to “push through.”

HUNGER

Are you constantly hungry or thinking about food? Are you never hungry and have no appetite? Neither is a good thing! Unless you are purposely in a well planned out caloric deficit that you have a time line for, regular, extreme hunger is not a good thing! Yes, we should have regular hunger signals throughout the day, that is healthy! But if you are ravaging 24/7 it’s a sign that you need to up your calories. When in a dieting phase hunger will naturally be higher, but it shouldn’t be anything you can’t handle. On the contrary, if you are in a dieting phase and you don’t feel hungry at all this can also be a red flag. We should have natural hunger signals, especially when in a deficit. If hunger is totally gone, it’s a sign your body is adapting and needs a break from dieting.

STRESS

Stressors in life will happen and a little stress isn’t always a bad thing, however, if you are in a constant state of hair-pulling stress, it’s likely you need to make a change. Emotional and mental stress directly affect our bodies physically and can prevent progress from happening and can even potentially cause weight gain. Again, these days stress seems to be glorified, when in reality it is a slow killer. If you feel like you are stuck, look at the stressors in your life and if you feel like stress is high, make it a priority to start finding ways to rid of it! Meditation, yoga, more sleep, workouts, time with family & friends, vacations, getting outside, whatever you find relaxing and rejuvenating- make more time for that!

If you are looking to live a healthier life and get results- whether that be weight loss, performance, weight/muscle gain or just overall better quality of life, nutrition is key. However, nutrition and your biofeedback go hand in hand, one will suffer without the other! Beyond scale weight, measurements and body composition, the above markers play a huge role in your overall health and success. Next time you feel frustrated with progress or how you’re feeling, dive deeper into these markers and see if you can find something that is throwing you off!

 

Hello from Nashville!

Have you been to Nashville? We had so much fun last time we came that we booked this trip on our flight home from our first trip. We got into Nashville around midnight Wednesday night and went straight to our Airbnb. Anytime I have the choice to rent an Airbnb over a hotel, I’ll do the airbnb so I can have access to a full kitchen. Vacations usually mean eating out a little more than normal and enjoying cocktails near the pool so when I do have access to a kitchen, I try to cook at least 2 of my 3 meals each day. It saves money and also gives me full control over what I’m eating so I’m not having to eat out at every meal. This morning we got up and headed straight to the grocery store to pick up some staple items for this weekends trip.

kroger

First up, protein! We wanted to keep our meals simple so we opted for proteins that don’t take a lot of prep. Ground turkey is great cooked with some sauteed veggies or in your morning scramble. We grabbed deli meat for an easy snack, along with bacon egg whites and eggs for breakfast.

 

Next, some veggies to sautee and also snack on with the hummus we purchased. Zucchini, summer squash, onions and mushrooms are always our easy go to! We also grabbed a couple of cucumbers to snack on. Veggies are a great way to add volume to your meals so you can save a cushion of carbs for your meal out.

Fruit is another great carb source. We kept these simple with some grapes, bananas and dried apples that Katy packed from home. When traveling, we usually keep the fruit content low to save a cushion of carbs for eating out.

Our easy go to for fats? Grassfed butter, nut butter and avocado. All three of these things can be used for so many different options, you can’t really go wrong. This morning we used the avocado on our toast!

Snacks, you know, for those times you just want something crunchy? Pretzel thins and hummus are pretty much always in my kitchen! Have you tried these garlic parmesan pretzel thins? SO GOOD.

And last but not least, what we’re drinking! Eating out and drinking can add up quick so to save some money, we always try to purchase a few items to make a cocktail or two where we are staying. Vodka is so easy to use different mixers, this time we grabbed a couple of soda waters, strawberry lemonade vitamin water zero and a few limes.

 

Now that you know what we’re cooking while we’re here, its time for us to jet off to see the country music hall of fame! We’ll check back in with you guys next week, have a kickass weekend!

 

With love,

Mallory

 

Autumn Harvest Air Fryer Gnocchi

Ingredients

  • 1 lb Trader Joes Ground Chicken
  • 1 Jar Trader Joes Autumn Harvest Creamy Sauce
  • 2 Large Zucchini (mine totaled 12 oz)
  • 4oz Chanterelle Mushrooms
  • 4 cups Trader Joes Cauliflower Gnocchi

Directions

  • Preheat Air Fryer to 400 degrees
  • Over Medium heat, brown ground chicken
  • Add gnocchi to air fryer, cook for 10 minutes, flip halfway through

  • In separate pan, sauté’ mushrooms until tender, drain water, then add to chicken
  • Brown zucchini over medium heat until tender, add to chicken mixture
  • Add sauce and simmer for 7-10 minutes on low
  • Pour over serving of gnocchi

Makes 4 servings

Macros for 1 serving: 27.5P 37.6C 18.4F

5 Ways to Make Your Morning Cup of Joe A Little Healthier!

Growing up in Washington State, I have grown up in the land of coffee. There is a coffee stand on virtually every corner and Starbucks even originated in Seattle, if that tells you anything at all! Washingtonians love their cup of Joe and I have to admit, it’s probably a pleasure in life i’ll never give up!

I started my coffee drinking habit because I worked in a coffee shop all though school and it was at my disposal. Of course, back then it was more like sugar and milk with some espresso shots thrown in. I have never been the black coffee kinda gal, and if you are a straight black coffee drinker I commend you, ya’ll are hardcore! Once I started becoming more aware of nutrition of how much sugar and calories were in some of those drinks, my mind was blown at how many calories people were taking down in a single drink!

Then started my journey to find ways to still love my morning coffee and make it taste delicious without being loaded with sugar and calories! Liquid calories are somewhat of a tragedy at times if you are watching your intake. They usually taste good, but don’t fill you up or keep you full for too long (unless we are talking a seriously loaded smoothie!). Plus, taking the time to actually chew our food helps signal our body that we are full and satisfied.

So why not be able to enjoy our coffee without all the added calories? Best of both worlds? Yes please!

Here are a few ways I love to spice up my morning (or afternoon!) cup of coffee while keeping it healthier and macro-friendly:

  1. Start with a black base. If you are ordering it out, instead of ordering as a latte’ (milk base) order it black or as an americano and build from there. This will save you a lot of calories since it’s a water base and not milk! If you are making it as home, same rules apply, just start with your espresso and water or black drip coffee.
  2. Add Your Milk or Milk Alternative. Asking for a specific amount of milk will control the calories. For example, instead of having them freehand pour your milk of choice in, ask for 1,2,3 oz, etc. or ask to pour it in yourself! I think it’s a common misconception that going straight for non-fat milk is the way to go, but often using whole milk, half and half or another milk like oat, almond or soy can take less milk and not many more calories to satisfy just as much! There are so many great milk alternatives out there now that if you don’t do well with dairy but like a creamy coffee, the options are pretty endless!
  3. Ask for it Steamed and Foamy! If  you add a smaller amount of milk, but ask for it steamed, it will still give a frothy, latte’- like base to your black coffee!
  4. Add Spice! Ask for cinnamon, pumpkin spice, nutmeg or vanilla powders to be steamed or mixed in, this is a great calorie-free way to add some excitement to your cup!
  5. Sweeten it up! While we don’t think artificial sweeteners should be a staple in your diet, a small amount in your coffee can add a little sweetness while not adding a bunch of carbs to your drink. Asking for sugar free syrup or using monk fruit drops, sweet drops, or stevia are all ways to sweeten it up a bit! If you don’t mind using some carbs up, some local honey will add just enough sweetness and still doesn’t break the macro bank! If you want the real deal you can always get your flavor of choice but ask for it half sweet, given most flavorings are pure sugar, usually half the amount is still plenty!

These are just a few ways to save on calories and still have a delicious cup of coffee! If you want to find new creative ways to order your coffee, we love following @macrobarista on Instagram for all kinds of fun ideas- macros included!

As Fall approaches, there’s nothing quite like a cozy cup of coffee! Shoot us a comment as let us know what your favorite way to drink your coffee is!

Cheers!

Katy

Taco Salad

Ingredients

  • 6oz Organic Chicken Breast, diced
  • 130g Organic Refried Beans (or black beans)
  • 85g Mixed Greens
  • 60g Mango Peach Salsa (we used Archer Farms)
  • 2 Hard Taco Shells
  • 3oz Mushrooms
  • 2oz Green Pepper
  • 1oz Red Onion
  • 28g Reduced Fat Mexican Cheese Blend
  • 40g Avocado
  • Trader Joe’s Chili Lime Seasoning

Directions

  • Sautee’ chicken in chili lime seasoning, add in diced peppers, onions and mushrooms, cook until tender. Remove from head and set aside too cool.
  • Warm refried beans, spread on the bottom of your plate.
  • Top with mixed greens, add chicken mixture
  • Add diced avocado, cheese and salsa, crumble taco shells on top!

Macros: 55C 25F 57P

Nothing Tastes As Good As Skinny (Scratch that- Healthy) Feels!

We’ve all heard the saying, “nothing tastes as good as skinny feels!” But what constitutes skinny?

Does skinny really feel that good?

Will being skinny be enough of a motivator to maintain that physique and discipline it takes?

Does skinny=healthy?

I would argue, that nothing tastes as good as healthy feels!

Skinny can come from starving ourselves, it can come from sickness, it can come from healthy habits and discipline, but it can also come from unhealthy habits too.

If we are motivated solely by physical attributes, it’s a means to being disappointed and burned out.

I used to be that girl, that constantly chased a certain look. I would kill myself in the gym and eat like a bird to try and be skinny and even when I was that, it wasn’t enough. I never saw myself as skinny enough and was never quite satisfied.

We need to chase something bigger, it’s human nature to appreciate something more and protect it more if we work hard for it and if it gives us a deep sense of accomplishment and satisfaction.

It’s easy to eat fast food. It’s easy to skip the gym. It’s easy to sleep in. It’s easy to be too busy to prioritize ourselves. It’s easy to make excuses. It may even be easy to be “skinny” but none these things make you feel amazing from the inside out. None of them give you long term satisfaction. None of them give you the results you are really looking for.

Instead, what if we focused why we even want to look a certain way?

When you look that way, how do you think you would feel?

What would your life look like?

What would your daily habits be?

What would you have to say no to?

What would you have to say yes to?

What would you have to sacrifice?

What would you gain?

Personally, I started to find a love for pushing my body physically, it started with running and doing races and turned into Crossfit. It became a challenge for my mind and body daily to push myself and become a little better. Finding something that I enjoyed that made me healthier and stronger, naturally made me want to eat well. Once I started to shift my focus from what I looked like aesthetically to what my body could DO, my life changed.

I often get asked how I resist the temptation to eat “bad” foods. First off, there is no cheat foods or bad foods, food is food (that’s a song for another time)! But are some foods better for our health than others? Absolutely! We all know those foods that make us feel like crap and although I love pizza and cookies once in a while, I rarely have the desire to reach for those foods over the nutritious ones I know will make me feel good.

Just like anything else, eating well is a learned habit. All of those junk foods out there are made specifically to get us addicted! So we must make the conscious effort over and over and over again, to choose to eat well! The knee-jerk reaction to choose the good foods doesn’t happen overnight, but if you continuously make the effort, eventually it will just become habit.

More than anything you will become addicted to the feeling of feeling amazing. Then, the physique you want will just become a bi-product of the healthy habits you’ve created.

I know what I feel like when I eat well and exercise and i’ve engrained it so deep in my habits that now I know if I go too long without moving my body or if I eat too many crappy meals, I will feel like crap! Of course, I still have times where I indulge and I skip days of working out, but I always come back to my home base because I know that’s where I live my best, healthiest life.

Feeling healthy and engraining those habits doesn’t happen at the drop of the hat, it takes time, hard work and dedication! So here are a few ways you can start chasing the feeling and your ‘why’ behind true health:

  • Start small! Switch out one habit you know is holding you back, for one that is going to make you feel amazing!
  • Write down your ‘why.’ Put it somewhere you can see it everyday. Maybe this is to live a long life with your kids, to travel, to be able to hike or do something you love!
  • Identify current daily habits that are holding you back. Write down an action you can take to combat those habits
  • Get an accountability partner! Someone that has your best interest in mind, that wants you to succeed and will hold you accountable to your goals.
  • Don’t be so hard on yourself! Remember, we are playing the long game here. Slips ups will happen, the journey won’t be perfect, but if you keep going, you will look back and be so proud of the changes you have made!
  • Have fun! Living a healthy lifestyle shouldn’t be torture. Healthy foods are delicious and moving our bodies can be fun! Find new recipes, hire a coach to help you, find forms of fitness that you enjoy!

I want each and every one of you to feel how good it FEELS to be healthy. No more beating ourselves up because we aren’t skinny enough or don’t look a certain way. It’s time to experience true health from the inside out!

XOXO,

Katy

 

 

Getting to the bottom of those pesky cravings..

Finding your trigger is a critical step in breaking the cycle because how can you fix an issue until you fully understand what’s causing it?

 

The next time you have a strong craving, stop for a second and recognize your surroundings.

 

-What are you doing?

 

-Where are you at?

 

-How are you feeling emotionally?

 

-Who are you with?

  

By taking a moment to evaluate those above questions, you can start to recognize the patterns behind your cravings and start tackling the patterns head on. Most of the time, there is a pattern. For me it was that every night I wanted something sweet. It was always after dinner, while catching up on Netflix and in my pajamas. That started on a day I randomly had extra macros left over so I had room for the dessert, no big deal. However, the pattern began when I started hoarding macros so I could fit in 2 rice cakes, with peanut butter and chocolate chips every night. I enjoyed them one time and immediately started wanting to make them fit my macros every night. This pattern wasn’t a problem until hoarding my macros every day to enjoy that dessert actually made my cravings for something sweet stronger. Plus, my craving for something sweet grew and that dessert that once satisfied didn’t satisfy any longer and I wanted something more. It just became a cycle and routine until I called myself out for it and replaced that dessert with more whole foods throughout my day.

 

Recognizing the patterns you have when it comes to cravings is a big step forward because now you can see them coming and start challenging your thought process around them.

 

1) When you have a craving, give yourself 5-10 minutes before indulging. Am I really hungry? Am I bored? Would eating an apple right now sound as good as this doughnut? If hunger is truly the issue then maybe you’ll end up eating it after you take that 5-10 minutes and that’s okay! Heck, maybe you’re not hungry and just want it anyways and that’s okay too. The big win here is taking a moment to step back and access the situation before diving head first into the box of doughnuts.

 

2)Find something that takes your mind off the cravings. I know for me when I’m bored, I can hyper fixate on wanting foods that I know are not in my game plan. If you can find something to take your mind off the craving like going for a walk, or organizing your closet, or calling a friend to chat, most of the time the craving will pass.

 

3)Eat the right foods during the day and try not to restrict too much at breakfast and lunch. Most of the time if someone is having high cravings at night or a big sweet tooth, it’s because they’re restricting their intake too much at the start of their day. They’ll skip breakfast or have a light lunch in anticipation of having a big dinner but then dinner rolls around and they feel like a bottomless pit. Sound familiar? Its because your body didn’t get enough nutrients earlier in your day. If you balance out your meals more evenly and make sure to focus on nutrient dense whole foods at each meal, you’ll be amazed at how quickly those cravings at night subside.

 

4) INDULGE! Neither Katy or myself will ever make our clients give up the things they love and we try to steer clear of “good food” vs. “bad food”. That being said, I’m a believer of their being a better version we can choose when searching out the “junk food”. I can bake/buy a cookie with ingredients I can read that won’t leave my gut feeling like crap, or I can buy one full of random ingredients I can’t pronounce and have a food baby for the next 3 hours. If you’re going to have a treat or are craving something, try to aim for higher quality products. Swearing off anything permanently usually leads to binging later on so remember that indulging every now and then is totally fine and good for the soul :)

 

With anything in life, practicing moderation and being more mindful of our habits is going to take you further than leading the course blindly. If you’re noticing that your cravings have gotten out of control recently and are throwing you off your game, try some of the tips we mentioned above. If that still doesn’t help, consider hiring a nutrition coach! They can help you navigate the reasons behind your cravings and come up with a solid game plan to gain control over them.

 

-Coach Mal

 

Cleaning out the closet and why you should too!

From a very early age I can remember I had an obsession with cleaning. I remember I had to share a bedroom with my younger sister, who when I was 12 she was 6, and that’s a big age gap to a 12 year old. I was transitioning into my teen years and I had to share my space with dolls, legos and a very messy 6 year old.

Fast forward to present and I’m still the same clean freak. I like my space to have organization, to be super clean yet feel warm and cozy to anyone that steps foot in it. If you showed up at any time, most likely my apartment would be annoyingly tidy but also a space you could curl up with a blanket and hang. When Marie Kondo’s book came out about getting rid of the things that you currently don’t use, I was already one step ahead of the game. Its therapeutic for me to go through my cupboards, cabinets and bathroom drawers and toss stuff I don’t use (like those sample size beauty products I got in that monthly subscription I’ve since cancelled that I swore I would eventually use…nope).

However when it came to my closet, the story was different. I’ve moved twice in the last 3 years and through both moves I’ve held on to clothes that fit me 3+ years ago….saving them for some future time I may fit into them again. Off the top of my head I know I have 4 pairs of jeans, 5 dresses, 4-5 pairs of shorts, and a number of crop tops that Im hanging on to for the day I finally lose the 10 lbs I’ve gained since they last fit.

The thing is, those clothes aren’t doing anything beneficial for me, quite honestly the opposite. Everytime I see them I wish myself smaller. Anytime I try them on, they’re a reminder of how my body is no longer the same. As if I need an actual tool to tell me that my size is larger than it was 3 year ago, these clothes serve as that.

What those clothes don’t remind me of is the time spent in the gym over the last 3 years. The muscle gained and the sweat equity put in. They don’t tell of the life lived and the memories made. They don’t represent the personal growth and the battles I’ve fought to truly love my body and fix my relationship with food. Those clothes come from a time where I was obsessive about my food and about staying a certain size but instead of remembering that, they just tell me today’s body is not good enough because it’s not the body I once had.

Sound familiar? I bet you can think of at least one thing in your closet right now that you’re wishing your body smaller so you can fit into it. I bet you’re putting a lot of your “success” or determining your progress based solely on if you can or cannot fit into that piece of clothing. When we do this, we’re setting ourselves up for a dark road. That piece of clothing says NOTHING about the actual work you’re putting in, who you are as a person, or all of the progress you’ve made towards being a healthier/happier person.  Hanging on to those pieces of clothing isn’t promoting your body acceptance or self love so toss that sh*t right now and feel the freedom.

Go out and buy a couple of new pieces that make you feel like a babe. Feeling like a babe means different things to all of us. If it means a brand new pair of LuLuLemon leggings, get them. If it means a new pair of work slacks that hug in all the right places, yasss girl! Maybe it means a new sweater and tall boots for the fall. I don’t care what you buy as long as when you put it on you’re thinking “DAMN I LOOK GOOD!”

Laurie King said it best “Find clothes that fit YOUR body, stop fitting your body into clothes” It’s actually way more flattering to wear clothes that are your current size rather than trying to squeeze into clothes that you once fit into several lbs ago. Plus, it feels damn good to put on a pair of pants that go on like butter rather than snaking and shimmying your way into some size 2’s that you have to squat in several times in order to zip.

I don’t have any kids myself but September and the start of a new school year will always feel like a fresh start for me and I’m sure it does for you too! We send our youth into the new school year with a fresh wardrobe, there is no reason you can’t clean out the old and start with some new fresh pieces to your wardrobe that make you feel like your best self. Do yourself a HUGE favor and take some time this weekend or next week to go through your closet and finally toss those clothes that don’t currently fit you. I promise you this is a major step in your self love, those pieces of clothing are doing nothing for you except tell you that you’re not where you used to be. We don’t need that kind of energy! You’re working on becoming your best self, you’re eating in a way that makes you feel your best, you’re trying to fit in more movement for your day, you’re doing more things that bring you joy and you do NOT need an old pair of jeans to crash the party.

I’ve got my old clothes in a bag right now to drop off at the local Goodwill and it feels dang good. I hope you find as much freedom in Marie Kondo’ing your closet as I did.

Cheers babes!

Mal