food philosophy

effortless eating.  doesn't that sound nice?  no diets.  no rules.  no "bad" foods.  when it comes to food & eating, it’s taken me a lot of time (and patience) to develop my personal food philosophy.  i, by no means have it all figured out, but i think in large majority the principles i strive for will work for everyone, if they give them a shot.  so, here goes nothing…

1. trust my body’s intuition.  we’re so bogged down by diets and “good” and “bad” foods and calories and “shoulds” and “should nots”, no wonder our nation has a weight problem.  i finally came to the realization that it’s much more pleasant to work with myself rather than against myself.  diets put so many restrictions on our food and our bodies, it’s tiring, and we always feel the need to rebel…and often do.  that’s why diets (based upon deprivation) don’t work.  they offer no long-term solutions.  no sustainability.  your body is not out to get you, i promise.  develop some trust and listen to what it’s saying…which leads me to my next point.

2. listen to my body.  first and foremost, i always try to listen to my body when it comes to food and eating.  if i’m thinking about food, i ask myself:  am i really hungry?  if so, what am i truly hungry for?  yeah, sometimes it’s “disappointing” when your mind wants cake, but your body wants an apple or, maybe, isn’t even really hungry at all.  but believe me, in the end, you’ll definitely feel better for not eating the cake and listening to your true hunger instead.  and sometimes, when you ask your body what it needs when you think you’re hungry, it might not be food at all.  maybe you need some alone time, a nap or are really thirsty.  it’s fascinating how much more in-tune with your needs you become when you cultivate the art of listening to your body’s wisdom.

recipe {here}

3. eat healthy, nutritious food 80-85% of the time.  this isn’t something that i strictly enforce – it’s more like the byproduct of the previous two principles.  i find that if i really listen to what my body is asking for, most of the time, i really and truly am craving something healthy.  fresh fruit, hearty roasted vegetables, yummy oatmeal, hot tea.  then there’s the night (or two) when we want to go to happy hour, and i enjoy a sugary cosmo, or we order pizza because i don’t feel like making dinner or am craving something super cheesy.  but, undoubtedly, after a day or so of not-so-healthy options, my body is asking for cereal with soy milk for breakfast.  trust that balance will come if you listen.

recipe {here}

4. quality vs. quantity.  i love to cook.  and i find that if i cook with quality ingredients (i.e. fresh, organic, wholesome) the calorie/fat content naturally stays in-check.  instead of obsessing about the quantity of food on my plate or the quantity of calories it contains, i prefer to think about how to prepare a delicious and wholesome meal.  then, i (try to) take my time, really taste my food and enjoy each delicious mouthful.  feeling stuck in a food rut?  for inspiration check out “less fat, more flavor”.

5. food is meant to be savored & enjoyed.  food should be a pleasurable experience.  not a test of how "good" you are or how strict you can be with yourself. diets strip food of pleasure.  it becomes about work and will power.  if you enjoy your food...slowly, deliberately and consciously, you'll reap all the benefits of it (nutritional & pleasurable).  being present when you eat and really focusing on the food you're consuming changes the game.  no longer is your mind bombarded with incessant thoughts about calories and rules and fat grams.  instead, space is created for you to appreciate food on a new level.  an effortless level.  free of external regulations.  you begin to find what works for you.  and that's what it's all about, my friend.

on my quest to be effortlessly fabulous, a poor relationship with food (we’ve all been there) can be an enormous obstacle.  that is why i consciously strive for a healthy balance.  and, the thing that’s really cool is that the principles i’ve outlined above all help to develop your consciousness with regard to food.  and, better yet, they don’t feel like work!  instead of a short-term diet of restriction, deprivation and frustration, you can begin a lifestyle shift that will bring you closer to your best self.  and, if you remain open-minded and curious, you’ll learn a lot about yourself..

a maven revelation

do you know why we’re tired and stressed all the time?  because we’re all desperately trying to live according to externally imposed standards and ideals.  we’re instructed to work 9-5, told to eat this, not that and that we should want to make a ton of money or be super skinny (i mean really, who decided a size 2 was the perfect size for all women?).  we’re suppressed by the latest diet, the newest gadget that we need to have and the latest health study, but we rarely look inward for the answers.  (and the answers are there, believe me.  if you’re quiet enough and patient enough to listen.) 

deep down we all know there’s a better way.  a way without diets or rules or “should wants” or “should haves” or “should dos”.  we know that there’s an innate wisdom that can guide us closer to our best selves. 

evaluate your health and happiness.  are you becoming your optimal self, or just morphing into somebody else’s version of what you should be?  do you feel effortlessly fabulous and in sync with your needs?  think about it.  what do you really want for yourself?  what makes sense and feels good for you (and no one else)?  don’t worry about what other people might think or say (that’s just wasted energy).  be a little selfish (it’s ok once in a while), and think about what works best for you.

so, what can you do today to get closer to your inner maven?  the girl who doesn’t give a damn that she’s “not supposed to” eat dessert because it’s “bad” for her.  the girl who speaks her mind and follows her heart.  the girl whose vivacity and courage to be herself is completely contagious.  acknowledge her.  it’s as simple as that.

i’ll start it off to get the ball rolling : ) 

i’m a maven because i make it a priority in my life to do things i love (i.e. practicing yoga, cooking, going to happy hour : )

so, girl, what makes you a maven?.

Maintain Your Motivation

Isn't it great when you first set a goal for yourself?  You're so pumped and ready to go and just know that you're going to succeed.  Nothing can stop you!  Fast-forward one week.  Still feel the same way?  If you're like most people, probably not.  After the first few "honeymoon" days, reality begins to set in.  You start to questions yourself and your resolve.  So, how do you power through when your motivation is fading fast?  Below are some simple, easy tricks to harness your motivation to reach all your healthy lifestyle goals!

1. Change your vocabulary. Saying "I want to workout" or "I choose to eat healthy foods" is much more empowering that victimizing yourself and saying "I have to..."

2. Make a list. Making a list of all the reasons why your healthy living goals are important is a great way to harness your motivation. List everything from "fitting into my 'skinny' jeans" to "being able to play with my kids". Reread the list whenever you need a motivation booster.

3. Share your goals. Sharing your goals with others is a great way to hold yourself accountable. Telling your family and friends what you're hoping to achieve is a wonderful way to motivate yourself because if you fail to reach your goals, you'll not only disappoint yourself, but you'll have to "explain" it to your friends and family.

4. Recruit a friend. So many of us aim to get healthier as one of our primary goals. So, why not reach out to a friend, sibling or spouse to accompany you on your journey. Teaming up is a fantastic way to get your butt in gear!

Best of luck : ).

Small Steps with Big Results

So, as you've heard me say, time and time again, the best, most sustainable way to make healthy lifestyle changes is with small steps. If you jump in, head first, full of enthusiasm, you're probably going to sink... I know from personal experience. The problem is when you overhaul your diet and exercise in an extreme way, you find yourself thoroughly out of your element and often completely overwhelmed. As rewarding as it may be to see major weight loss for a week or two, if the lifestyle you've created is something that you can't keep up with, the weight will come back plus some. So, instead of aiming for big numbers in the short term, aim for manageable changes that will result in big numbers (and healthy living) for the long term.

If you don't have a regular exercise routine...Do 10-15min of exercise 4-5 days a week for 2-3 weeks. This will get you in the habit of making time for yourself. When you get to week 3 or 4 increase your time by 5 minutes. As you feel more comfortable with your routine up the time again. Aim to eventually reach 30-40min 4-5 days a week.

If your eating habits need some cleaning up...Don't eliminate any food! Yes, that's right, nothing is completely off limits. The key is moderation. Think add, not subtract. Add more fresh fruits and veggies to your diet. Instead of toast with your eggs, have fruit salad. Instead of a chicken sandwich for lunch, try a salad topped with grilled chicken, instead of your 3pm granola bar, try a banana and some almonds, you get the idea...

If you don't know where to begin...Take some time a make a list of why a healthy lifestyle is important to you. List everything from fitting into your "skinny" jeans to being able to play with your kids, dogs, grand kids without getting winded. Anything that is a motivating factor for you, put it down. Then think about small, manageable changes you feel comfortable making and be specific. (Such as I will exercise/move my body/work out for 10min before breakfast Monday, Tuesday, Thursday and Friday for the next three weeks.) Being specific and writing down your thoughts and goals will help you stay motivated and avoid any potential pitfalls.

Best of luck on your journey to healthy living!

Cailen is a lifestyle designer and author and owner of Cailen Ascher Design, a lifestyle design company. For more information visit www.CailenAscher.com.

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