How to Break Your Body-Shaming Habit

I know a woman (not a client) who, about a year ago, decided to do something pretty radical to her body. It affected everything—from what she ate to how she worked out to the clothes she wore. This experiment was so radical that she even ended up making new friends and buying new clothes.

It wasn’t a diet, exercise plan, a gym membership or a life coach. In fact, it was only one thing, and it took her less than 15 minutes to do … not 15 minutes a day, 15 minutes once.

She changed whom she followed on Instagram.

“I realized I was looking at certain women in my Instagram feed and feeling bad about my body,” she says. “So I unfollowed them and followed more women who were beautiful, but in a wider variety of shapes, sizes and colors. I just added more variety to the images I was seeing every day when I scrolled through my phone.”

After a few weeks, she also started following women who were doing things with their bodies that she wanted to do. Strong things. So she followed Olympic weight lifters. Javelin throwers. Women doing handstands and flipping logs.

“I was enjoying following them so much that the ‘fitspiration’ crap on my Pinterest board started looking stupid. Those women were just skinny and sweaty. So I started unfollowing them, and my Pinterest board started to look like my Instagram feed. And I was feeling even better about myself.”

Already lifting weights a few times a week, she started trying to lift a little heavier when her body felt like it. Soon she was carrying heavy, squatting heavy and eating differently, too. “It just made sense. I wanted to take care of myself, and it felt good. I wasn’t depriving myself.”

Soon she was reading different magazines. “A lot of the fitness, nutrition and women’s magazines were reminding me of what I had unfollowed on social media. So I started reading more cooking magazines. Not diet magazines, cooking magazines. Then I started watching different movies and TV shows, too. More about middle-aged women, about their ambitions, their lives, and not if they were pretty enough. It wasn’t really even conscious until I realized how good it made me feel to watch stories about women as people instead of objects.

“A few months later, people started asking me if I had lost weight, but I have no idea. I didn’t weigh myself as a rule, because when I did that, I just got into a shame spiral. I’ve definitely had to buy new clothes, but [it’s] because I’m shaped differently now.”

This story might seem extreme, but it’s not off base. Social science literature calls this a “change in the motivational climate.” Some version of body acceptance can be found in just about any long-term weight management study that measures it. In fact, body acceptance might be more important at certain stages of a weight-loss journey than almost anything else.

In a study with 239 overweight women, study authors found “Reducing the levels of concern with body image (i.e., the investment in appearance) … is more strongly related to the successful adaptation of eating behavior.” The researchers (and many subsequent study authors) concluded that body self-acceptance and a further emphasis on diet and exercise for deeper reasons like, “I do this because this is part of who I am,” result in better choices about what to eat without feelings of social pressure.

We start to do the hard things … because we want to do them! In motivation research, this is called “autonomy,” and it’s the opposite of feeling controlled. It is the feeling that you’re acting in accordance with your own values and of your own free will. And, according to 40 years of motivation research, it is the most important factor in permanent change. Yes, even more important than Pinterest “fitspo.”

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Rotisserie Chicken Tacos with Pineapple Salsa

Bookmark this recipe for when you have leftover roasted (or rotisserie) chicken. Homemade pineapple salsa gives a fresh kick of flavor to these chicken tacos by The Endless Meal. Fresh pineapple or canned will give this salsa a pop of sweetness. If you don’t have time, just purchase a pre-made salsa from your local grocery store, and make the tacos anyways. You’ll be chompin’ into crispy goodness in no time!

Rotisserie Chicken Tacos with Pineapple Salsa

Ingredients

For the pineapple salsa:

• 2 cups fresh pineapple, diced (or canned pineapple, drained and rinsed)
• 2 tablespoons red onion, finely minced
• 2 tablespoons chopped cilantro
• 1/2 medium lime, juiced
• 1/2 jalapeño or serrano pepper, finely minced

For the chicken tacos:

• 4 cups shredded rotisserie chicken
• 12 medium (about 6-inches in diameter) corn tortillas (certified gluten-free if necessary)

For the guacamole (optional)

• 2 large avocados
• 1/2 medium lime, juiced
• 1 garlic clove, finely minced
• Sea salt, to taste

Directions

Place the oven rack on the top shelf and preheat your oven to broil at 420°F. If you can’t control the temperature of your oven, move the rack down one notch.

Line a baking sheet with parchment paper. (Note: the parchment paper will prevent the chicken from sticking to the pan, but it will brown, and might smoke, under the broiler.)

Mix all the pineapple salsa ingredients together in a medium-sized bowl. If you’re making the guacamole, mix all the guacamole ingredients in a medium-sized bowl.

Broil shredded rotisserie chicken in your oven for 10 minutes, or until the chicken is crispy and brown in many spots, mixing halfway through. While the chicken is broiling, warm the tortillas on a frying pan.

Top each taco with rotisserie chicken and pineapple salsa. Add a dollop of guacamole if desired. Serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 3 tacos + 1/4 pineapple salsa

Per serving: Calories: 488; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 85mg; Sodium: 477mg; Carbohydrate: 44g; Dietary Fiber: 13g; Sugar: 15g; Protein: 34g

Nutrition Bonus: Potassium: 943mg; Iron: 12%; Vitamin A: 5%; Vitamin C: 72%; Calcium: 20% 

Kristen Stevens is a self-taught chef, recipe developer, food photographer, blogger at The Endless Meal and the owner of a small underground restaurant in Vancouver that goes by the same name as her blog. She believes in real food that not only tastes great but is good for your body too. For more of Kristen’s delicious recipes and food inspiration, follow her on Twitter, Instagram and Facebook.

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10 Weight-Loss Myths You Should Stop Believing

If only figuring out how to lose weight were an open and shut case. But if slimming down happens to be a goal of yours, you may have experienced the struggle of parsing through conflicting weight-loss advice. Should you go high-protein or high-fat? Cut the dairy, or make Greek yogurt a snacking staple? Here, experts explain the truth behind 10 popular misguided pieces of weight-loss information. 

1. Myth: carbs will make you gain pounds, period.
Some people equate carbohydrates with weight gain because they bind water and can lead to bloating. You’re not truly getting bigger, but it can sure feel like it. The other reason people may see carbs as a nutritional adversary is because they can be so easy to overeat, which actually can lead to added pounds. To avoid that sneaky trap, fill your diet with complex carbohydrates like vegetables, whole grains, and legumes. “They often contain fiber and many vitamins and minerals, unlike simple carbohydrates found in white rice, refined sugar, sodas, and candy,” Ashvini Mashru, R.D., author of Small Steps to Slim, and owner of Wellness Nutrition Concepts LLC, tells SELF.

2. Myth: indulging is off-limits.
The fact is that humans have increasingly long lifespans. Can you honestly imagine never touching your favorite food again for decades? It’s just not sustainable, which is why experts don’t advocate swearing off your most-loved treats altogether. “I strongly believe through personal and professional experience that all foods can fit into a healthy diet,” Samantha Finkelstein, R.D., founder of Nerdy Girl Nutrition, tells SELF. “If you’re really hungry for something, sit down with it, savor it, enjoy it, and move on.”

3. Myth: going gluten-free is clutch for dropping pounds.
If you don’t have celiac disease or a gluten sensitivity, adopting a gluten-free diet probably won’t do much in the way of lasting weight loss. You might see a change in the beginning because you’ll cut back on things like pasta, bagels, and pizza, but it’s likely not sustainable. “Over time, most people find ways to reintroduce these calories into their diets by way of ‘gluten-free’ products,” says Mashru. Those foods have what experts call a “health halo,” meaning they seem healthier than they really are thanks to a few well-placed buzzwords.

4. Myth: the number on the scale is the best marker of health.
So not true! “Weight may be one way your doctor or dietitian lets you know if you’re at risk for certain lifestyle-associated diseases, but even then it’s not always the most reliable indicator,” says Finkelstein. Someone who’s technically outside of the “normal” range weight-wise but has healthy habits can be less at risk for things like heart disease than someone in the “normal” weight range who doesn’t eat well or exercise.

5. Myth: low-fat and fat-free foods are automatically better for you.
“Many processed low-fat or fat-free foods have just as many calories as the full-fat versions, or even more,” says Mashru. To compensate for the loss of flavor and texture that occurs when you take away fat, they may also have added sugar, flour, salt, or other additives. “Read the nutrition facts on a food package to find out how many calories are in a serving, and also check the serving size to see if it’s less than you’re used to eating,” says Mashru.

6. Myth: exercise needs to be hardcore to count.
Working out comes in many forms, and not all of them will leave you breathless and drenched in sweat. “Exercise doesn’t have to be spending an hour at the gym. Just get moving,” says Finkelstein. “Take a dance class, go for a hike, walk the dog, or vacuum your house. It all counts!” So, yes, those late-night solo dance parties where you pretend you’re Beyoncé are well worth it.

7. Myth: there’s nothing wrong with cutting out entire food groups or nutrients.
While some people have issues like lactose intolerance that require eliminating food groups or nutrients, most people don’t need to go to those lengths. “A healthy diet is marked by variety, balance, and moderation,” says Finkelstein. “Your body requires fat, protein, and carbohydrates to function. Removing one of these components may lead to nutrient deficiencies, and may even hinder weight loss, as your body lacks what it needs.”

8. Myth: skipping meals is a great way to lose weight.
Eating less equals less calories, which equals weight loss, right? Even though that seems logical, that’s generally not how the human body works. “People who skip meals tend to feel hungrier later on and eat more than they normally would,” says Mashru. She recommends eating small meals throughout the day to keep your energy up, maintain stable blood sugar levels, and stay satiated so you don’t make impulsive food choices.

9. Myth: artificial sweeteners are the brilliant answer to your sugar cravings.
A healthy sugar substitute for zero calories sounds too good to be true, so of course it is. “A sugar craving is a biochemical reaction, and it turns out your brain can tell the difference between real sugar and the fake stuff even when your taste buds can’t,” says Finkelstein. So when you try to tame a nagging sweet tooth with artificial sweeteners, you might actually eat more of the treat because your craving isn’t getting satisfied. “It’s also important to remember that just because something is sweetened with artificial sweeteners doesn’t mean it’s calorie-free,” says Finkelstein.

10. Myth: you can eat whatever as long as you exercise.
It’s all about balance. “You can’t out-exercise a bad diet, and you can’t out-diet a lack of exercise,” says Finkelstein. “Maintaining a healthy body is about leading a healthy lifestyle that is fed by real food and prioritizes physical activity.” Refer back to number three and remember: that includes room for indulging!

—By Zahra Barnes

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Roasted Brussel Sprouts & Sweet Potatoes

Topped with pecans, cheese, and balsamic vinegar, The Roasted Root‘s one-dish wonder of roasted brussel sprouts and sweet potatoes will have you spending more time with family and less time in the kitchen! This hearty side dish is loaded with vitamin A from the sweet potatoes, vitamin C from the brussel sprouts and healthy fats from the pecans. Fire up your oven and get roastin’! To make this dish vegan simply omit the feta cheese.

Roasted Brussel Sprouts & Sweet Potatoes

Ingredients

• 4 cups brussels sprouts, trimmed and halved
• 1 large sweet potato, chopped into 1/2-inch chunks
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• Pinch allspice
• 3/4 teaspoon sea salt, to taste
• 1/4 cup raw pecans
• 1/3 cup feta cheese
• 1/2 cup balsamic vinegar

Directions

Preheat the oven to 400°F.

Add the brussels sprouts, sweet potato, olive oil, garlic powder, cumin, allspice, and sea salt to a small casserole dish (8-inch by 8-inch or 9-inch by 13-inch will both work!). Toss everything together to coat the veggies.

Place on the center rack of the oven and bake 45 to 60 minutes, stirring once half-way through, or until veggies are golden-brown and cooked through.

In a small saucepan, heat the balsamic vinegar over medium-high, and bring to a full boil. Cook at a full (but controlled) boil, stirring frequently, until vinegar is reduced by 1/2 of its original volume, about 5 minutes.

Taste veggies for flavor and add salt to taste. Serve roasted veggies with pecans, feta, and balsamic reduction drizzled on top.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 of the dish

Per serving: Calories: 234; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 11mg; Sodium: 579mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 8g; Protein: 6g

Nutrition Bonus: Potassium: 370mg; Iron: 9%; Vitamin A: 14%; Vitamin C: 125%; Calcium: 10% 

Julia Mueller writes the food blog, The Roasted Root, and is the author of Delicious Probiotic Drinks and Let Them Eat Kale!. Having grown up in Lake Tahoe, Julia loves to snowboard, mountain bike, and hike. She enjoys developing recipes that are nutrient-dense, easy to prepare, and approachable to make any night of the week. You can connect with her on Twitter, Facebook, Instagram and Pinterest.

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4 Ways to Learn to Love Exercise — Yes, It’s Possible!

Let’s face it: Starting a new exercise plan isn’t always easy. Or, maybe you’ve been working out for a while, but you still aren’t enjoying the process all that much. If you’re not inspired to move, these simple tips may help you find your workout groove:

1. Find movement you enjoy doing.

This one seems kind of obvious, but it still amazes me how many people think they have to punish themselves with exercise, and therefore they choose activities they absolutely abhor, like running on the treadmill. There are so many options when it comes to fitness, so experiment until you find a few that you can look forward to doing. Whether you choose to dance, cycle or swim, it’s important to derive some enjoyment during your sweat session — especially in the beginning — in order to make it a habit.

2. Take it down a notch.

One of the main reasons I see people giving up on an exercise plan is that they push themselves too hard. And it’s no wonder! Who wants to keep working out when for days afterward you feel like you’ve been hit by a truck?

We’ve been conditioned to believe in the mantra of “no pain, no gain,” but the truth is that pain is your body’s way of telling you that you’re overdoing it. Sure, some muscle soreness is a normal part of the process, but there is a big difference between soreness and actual strain (or possible injury). If you dread your workouts because they leave you feeling like lying on the couch for the rest of the day, you may need to reduce the intensity of your training a bit, at least until you build more strength and stamina to handle tougher challenges.

3. Mix it up.

Variety is the spice of life, so be sure to include some variables in your routine to keep it exciting! While keeping some elements consistent will be key to making progress with your plan, that doesn’t mean you can’t make things entertaining and fun during your workouts. Whether it’s a new music mix or trying out a new class at a different fitness studio, switching up your routine can help you stay motivated and excited about exercise.

4. Value quality over quantity.

Many folks dislike working out because they think that a regular fitness program means six days a week at the gym. (No wonder they don’t look forward to starting a consistent plan.) Not true! In fact, doing less may actually get you more results.

One study done by researchers at the University of Alabama at Birmingham found that women who exercised six days a week actually ended up burning 200 calories less per day than those who performed the same workouts two and four times a week. By the end of the four-month study, each group had experienced almost the same levels of improvement in strength and endurance, with both the twice- and four times-a-week participants burning more total calories each day than the more frequent exercisers.

The bottom line? If you spend a shorter amount of time on a focused, concentrated effort, you can cut your workout time in half and perhaps burn more calories overall in the process. Exercise shouldn’t take over your life, but it should be a regular part of it — one that you look forward to fitting in at moderate, scheduled intervals.

Need some extra help achieving your goals this year? Check out my “Walk STRONG: 6 Week Total Transformation System.” This all-new, low-impact program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

You VS the Year is the Under Armour Challenge to Run 1,000K (621 miles) in 2016. Each week, compete to win exclusive gear, bragging rights, a shot at being named to the UA Run Crew, and more.​ Join the You VS the Year Challenge.

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Parmesan Smashed Potatoes

Tired of mashed potatoes? Food Fanatics has a great alternative: smashed potatoes. Customizable to your tastes, this 6-ingredient recipe is a great no-fuss appetizer or side dish that you can whip up in no time for any meal or party!

Parmesan Smashed Potatoes

Ingredients

• 3 pounds baby potatoes (try yellow flesh potatoes)
• 1/4 cup olive oil
• 1 teaspoon salt
• 1/2 teaspoon of white pepper
• 1 cup grated parmesan cheese, divided
• 2 teaspoons dried parsley

Directions

Preheat oven to 400°F. Line a large cookie sheet with parchment paper. Set aside.

Place baby potatoes in a large stock pot and fill with water so it just covers the potatoes. Salt the water generously.

Bring the water to a boil and then turn heat down to medium heat. Continue to cook for about 15 to 20 minutes. You want the potatoes to be fork tender but not falling apart.

Drain the water from the potatoes, and rinse them. When able to handle without burning your hands, place the potatoes on the cookie sheet.

Take the underside of a water glass and lightly press it down on each potato until you break the skin and slightly flatten each one. Continue until all the potatoes are “smashed”.

Evenly drizzle olive oil over top of the potatoes. Sprinkle the potatoes with salt and pepper. Then, place half of the cheese (about 1/2 cup) over top of the potatoes carefully so you don’t waste any of that precious cheese.

Place the cookie sheet in the preheated 400°F oven and cook for 7 to 10 minutes. Remove from the oven and top with the remaining cheese (1/2 cup) and cook for another 5 to 10 minutes. You want the potatoes to start to brown and get a little crispy around the edges. You want the cheese to melt perfectly so it’s heavenly to bite into. Cook according to how crispy you like your potato.

Remove the sheet from the oven and transfer potatoes to a platter. Toss with dried parsley, more or less depending on your taste.

Nutrition Information

Serves: 8 |  Serving Size: 1/8 of recipe

Per serving: Calories: 244; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 487mg; Carbohydrate: 28g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g

Nutrition Bonus: Potassium: 19mg; Iron: 1%; Vitamin A: 1%; Vitamin C: 0%; Calcium: 14% 

We’re Food Fanatic – a gathering of the best food bloggers the internet has to offer in one tasty spot. If you love food? We’re your people. For more delicious recipes, connect with us on Facebook, Twitter andPinterest.

Original recipe created by Kim of Cravings of a Lunatic & Kiss My Smoke and published on Food Fanatic.

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4 Ways to Make Your Fitness Resolutions a Reality This Year

The new year often brings a lot of excitement and celebration, along with hangovers and plenty of holiday eating guilt! Before you go crazy resolving to lose weight, get in shape and be bikini-ready overnight, think back to your resolutions from last year, if you made any. Can you remember what you resolved to do last year? Did you achieve any of your resolutions?

If you didn’t, you aren’t alone. According to surveys, 92% of Americans never achieve their resolutions. The good news is that doesn’t mean you should stop trying. There are more successful ways to channel that newfound inspiration you may be feeling at the start of a new calendar year.

Make your resolutions more likely to succeed this year with these four simple tips:

1. Create an action plan for the year.

Decide on one big-picture goal for this year, and write it down. Next, pull out your calendar and work backward with small steps that will need to happen each month before you can reach that long-term goal.

For example, if your goal for 2016 is to lose 30 pounds, try breaking down that larger and often intimidating goal into smaller, more manageable pieces. Each month, break your weight loss down into more realistic and manageable goals. If you look at each month, knowing you only have a weight-loss goal of 2.5 pounds, you may be more likely to achieve your long-term goal for the year.

2. Make a vision board of your resolutions.

Let pictures tell your resolution story for 2016. Get creative with magazines: Cut out pictures, quotes and numbers — anything that inspires you and gets you excited about the year ahead. Hang it up someplace in your home where you will see it every day, and update it throughout the year to help you stay motivated and on track with your daily and monthly goals.

3. Write a letter to yourself and seal it, to be opened next New Year’s Eve.

Compose the letter as if you were writing to a dear friend, telling her about all of the things you would like to see her do in the next year. Be sure to use encouraging language, and include a paragraph on how proud of her you will be for achieving her goals for the year. You can also do this online, to be emailed to your future self on a date of your choosing.

4. Set yourself up for success.

Get clear about what you are willing to do — and what you are not — to achieve your goals, and then create strategies around these parameters.

For example, if you hate to run, but you think training for a half-marathon is your ticket to losing weight, you may be setting yourself up to fail! Instead, find a better strategy to get to your weight-loss goal. Maybe you really enjoy walking instead. Why not put together a great walking program for yourself, or consult a professional for help?

Once you have your plan in place, download your favorite audiobooks or playlists to your phone, buy a new pair of sneakers, give yourself a gold star on your calendar after each walk — whatever it takes to keep yourself motivated and excited about participating in (and sticking with) your system.

Try putting a few of these tips to good use, and — who knows? — maybe next year you will be a part of the 8% of Americans who can say they accomplished their resolutions.

Wishing you a very happy, healthy new year, everybody!

Need some extra help achieving your goals this year? Check out my “Walk STRONG: 6 Week Total Transformation System.” This all-new, low-impact program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

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