Fit Friday—Eating Is Your Self Care!

Happy FRIDAY!!!

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I am super excited to share some information I learned from my EXOS Holistic Nutrition Seminar with you this FRI-YAY! 

Ok are you ready to get your mind blown?….

You may want to read this if you are eating the same healthy lunch everyday and experiencing any of the following issues with: digestion, insomnia, weight-loss, reproduction and anxiety. Read on:

I am fully aware that we should be eating foods from nature. The tendency to take a magic pill, cook a certain food, and follow certain dietary patterns are today’s norm. Unfortunately, we are so used to getting everything at our finger tips that we think our health and nutrition can also fall under this category of getting a “quick fix.”

There are so many social media ads tempting us to look like this, do that!

The truth is… this isn’t really how it works.

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Don’t be a sucker!

Yes, I believe teas and proteins are good. Most can be healthy. But please do not buy them thinking this is the quick fix you need to feel better, lose weight, and meet your goals. If you are interested in trying to incorporate more protein in your diet or swap out an unhealthy meal with a healthier protein shake, then reach out to me and I can recommend some products that have worked for me and my clients in the past.

I am a Beachbody coach and currently use Beachbody’s Shakeology protein. I just ordered Pumpkin Spice! I like this protein powder because it is an excellent source of protein, and so much more…On top of 16–17 g of high-quality protein, Shakeology also contains so much nutrition your body craves—digestive enzymes, prebiotics, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals, all crucial to being healthy and feeling great.

To find out what you need, we gotta start somewhere:

Consider the being. You can consider what circumstances are happening in your life now that need to be addressed. Then consider if you are willing to do something different about it. I am telling you right here, right now that you can CHOOSE to eat foods to help you heal. 

One thought I hope you can take away from today’s post:  be mindful of your well being. Start with making yourself aware of how you are feeling in that moment. Are you stressed? Mad? Happy? Craving sugar or salt? Once we can sit down and actually enjoy the food we are putting in our mouths, we can expect improved health.


Where is your state of mind? How is your digestive health? Are you fighting colds all the time? What hormones are flooding your body?

When your digestion is off, you are more prone to sadness. Obviously if your stomach is hurting, then you will not want to go to work or workout. This throws your routine and system totally off. The domino affect leads to increased weight gain, poor skin, and diseases. How can you go run a mile or lift weights with an upset stomach? This is your body’s way of screaming out for help. This is where holistic nutrition comes in and saves the day. 124fec44ccbadacc35bb46f7b7c49947.png

Immune health involves digesting foods properly. How are your hormones functioning? Is your stress hormone overacting? How about your reproductive hormone—not functioning properly? Have you ever checked your thyroid?

Take a look at your state of mind. Lightly assess how your body functions day to day. Do you think it could be better?

We choose everything we take in. We take in “400 billion bits of information per second. You choose what is most important to you—-only about 2,000 bits resonate with you. ” EXOS Holistic Nutrition

It is up to you if you are willing to see your 2,000 bits in new light.


We can either be in a state of growth or protection:

You are in a state of growth if you:

  • Are open
  • Allow yourself to heal
  • Step out of your comfort levels
  • Are spontaneous
  • Are flexible and adaptable

If you are in a state of growth, GOOD FOR YOU! Keep doing you, my friend! 

If you are not in a state of growth, then you are in a state of protection. You are in a state of protection if you:

  • Find your needs are not being taken care of
  • Are in a constant state of stress
  • Are resistant to change
  • Crave routine
  • Are predictable
  • Cannot grow

In the state of protection, you cannot grow. This influences energy and biochemicals that are produced all the time not to grow and dysfunction occurs.

THE GOOD NEWS: You can add foods to your diet to enter a state of growth!!

Start today! Do you eat salad everyday for lunch? Are Fridays pizza nights every week? Try to be more flexible and try a few new recipes! (You can check out my pintrest nutrition board for some healthy new recipes.) Be open to trying new foods for growth. Invite new information into your brain to find a new state of healing.

The universe is speaking to you through your nutrition. Nutrition can be used to pay attention to other aspects of our bodies that NEED attention. 

So I want you to be aware of the foods that will help you heal—– but also **keep in mind**—how you prepare them and where and how you eat them!

The way food is cooked matters. I hate to break it to you that a sweet potato fry is not all its cracked up to be. Most restaurants and food chains scam you into thinking it is

“h e a l t h i e r”

then regular fries. UNLESS you prepare it differently. The sweet pot fry loses its integrity when it is FRIED in toxic fats. The restaurant will still charge you $1.50 more for sweet pot fries even though there is nothing healthier about that option. If you learn anything from this post today, remember just go for the FRY! 

FRENCH FRY=SWEET POTATO FRY

(If both FRIED in toxic oils—as is the case in most restaurants)

Regular french fries and sweet potato fries are of equal nutrients after you fry them. HOWEVER< baking fresh cut sweet potatoes will offer you all the vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene. See other sweet potato recipes here.

So in other words, you cannot start swapping out regular fries for sweet potato fries and think you will achieve an improved state of mind. There will be no growth for us there.

So the way food is cooked matters. Got it?

On the contrary, the time of year that we eat certain foods matters. There is a reason apples grow in the fall and blueberries grow in the summer. If we eat with the seasons, then you will see a change in your state of mind. Those foods that are most abundant (and on sale) during the time of the year. They are the most beneficial for our bodies at that time of year. 

For this reason, in the middle of summer, we are not craving hot soups and stews. If you are eating that same warm grilled chicken salad you ate in the summer and you are having issues with digestion, insomnia, weight-loss, and anxiety, then you must know it is all connected. In the summer, we should be consuming cooler foods with a freshness date for that season. Oysters and crab served on ice are great foods to fuel your body in the summer. Foods influence us in different ways during different times of the year.

Food For Thought: Going back to our early ancestors, there was no way for them to get blueberries from Mexico in the middle of the winter. 

OK SO WHAT NOW???

This is the season for pumpkin, apples, cranberries, and squash. Be open and flexible with your foods this fall!

Try your own seasoned pumpkin seeds recipe ! Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids — all of which may help keep your heart healthy. They also may help keep your heart healthy by reducing blood pressure and increasing good cholesterol. This also makes a fun activity to do with small children after carving pumpkins! So make sure you save those seeds!

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IN conclusion….

You can add foods to your diet to enter a better state of health.

  1. Start by looking at your state of mind. Are you sleeping well? How about your stress levels? Do you feel a constant state of stress?  Do you have anxiety? Are you having trouble conceiving? Do you constantly feel like you are on the run? Do you have high blood pressure?
  2. Eat foods that fuel your body for your current state of mind. Feeling stressed? Try eating Brazil nuts! They contain selenium, which may help to improve mood. For a list of  foods help ease anxiety and stress check out Medical News Today’s list. 
  3. Eat foods farmed during that time of year. Shop LOCAL! Tis the season for apples, pumpkins, and squash. Try a recipe using these ingredients that you and your family will love! I added a new pintrest board of fall fav recipes.

Have a great weekend!!

Published by Couture Fitness

My journey to finding a healthy lifestyle has given me insight into the many challenges you may encounter. With extensive training and experience, I want to offer the world a better understanding of raw nutrition, lifestyle tips, and fitness. We only have one body to live in---so let's give it the best home possible!

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