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A Self-Care Menu for Your Mind, Body, and Soul

Sat, 31 May 2025 16:00:01 GMT

A Self-Care Menu for Your Mind, Body, and Soul

Sometimes self-care is a quiet bath. Sometimes it’s saying no. Sometimes it’s simply remembering that you matter—without needing to earn it.

When life pulls at you from every direction, it’s easy to forget that care doesn't have to be extravagant or time-consuming to be meaningful. A few moments of presence, pleasure, or pause can change the course of your day.

That’s why we created this Self-Care Menu —a soul-soothing list of gentle practices to nourish your mind, body, and spirit. Use it as a guide, a reminder, or a permission slip. Pick one. Or three. There’s no wrong way to honor yourself.

�� Mind Care

10 minutes of free journaling

Listen to an inspiring podcast

Meditate (guided or silent)

Read something just for joy

Say “no” to something draining

�� Body Nourishment

Drink a full glass of water—slowly

Eat a meal without distractions

Take a stretch break or short walk

Rest without guilt

Use lotion, oils, or a favorite scent

�� Soul Soothers

Sit outside for 15+ minutes

Watch something that makes you laugh

Call or voice note someone you miss

Listen to music that matches your mood

Do nothing. Let yourself simply be

�� Comfort Rituals

Take a warm bath or shower

Light a candle or burn incense

Wrap up in a cozy blanket

Tidy one small space (just one!)

Make a cup of tea or your favorite drink

�� Reflection Prompt:

What did I need most today—and did I give it to myself?

You don’t have to earn your rest. You don’t need permission to pause.

You’re already worthy of care.

Tag us and share your favorite self-care rituals with #NVLBiggerThanFood

What 31 Days of Posting Has Taught Me

Sat, 31 May 2025 15:00:02 GMT

What 31 Days of Posting for the NVL Bigger Than Food x BBC Self-Care Mental Health Challenge Has Taught Me — As a Mom, Wife, Financial Professional, and Entrepreneur

��️ Thirty-one days.

�� Thirty-one moments of honesty, reflection, and growth.

When I committed to showing up daily for the NVL Bigger Than Food x BBC Self-Care Mental Health Challenge , I didn’t anticipate how deeply it would challenge me—not just creatively, but personally. Through this journey, I’ve learned that vulnerability is not weakness—it’s work. �� And it’s necessary work for anyone balancing multiple roles in life.

��‍��‍�� As a Mom:

This challenge reminded me that even when I feel pulled in a hundred directions, taking time to reflect and prioritize mental wellness ��‍♀️ is one of the most powerful examples I can set for my children.

✨ Self-care isn't selfish—it’s legacy-building.

They’re watching me not just do, but be. And that matters. ��

�� As a Wife:

It’s easy to get lost in the “to-do list” of partnership—meals ��️, schedules ��, responsibilities.

But these past 31 days reminded me to check in emotionally �� and reconnect ❤️, not just communicate.

Mental wellness includes relational wellness.

We thrive together when we grow together. ��

�� As a Financial Professional/Manager:

Working in finance means I’m trained to assess risk �� and optimize return.

But mental health doesn’t follow spreadsheets or quarterly targets.

I’ve learned to pause ⏸️ and hold space for myself and my team ��‍��‍��—because burnout costs more than any budget line item ever will. ��

�� As an Entrepreneur:

Building something from scratch—especially when it's mission-driven like Novice Vegan Life ��—requires belief, discipline, and resilience.

But what I’ve truly embraced during this challenge is grace.

Grace to rest ��, rethink ��, and re-center �� when life feels louder than the vision.

�� The Bottom Line:

This challenge wasn’t about perfect posts or polished captions.

It was about showing up as I am—while still doing the work. ��

��️ It’s bigger than food.

�� It’s bigger than business.

�� It’s about healing, community, and wholeness.

�� Thank you to everyone who followed along, shared, or simply paused to reflect with me.

Let’s keep the conversation going ��️��

#MentalHealthAwareness #NVLBiggerThanFood #HonorYourMindBBC #MomLife #EntrepreneurMindset #FinancialWellness #MentalWellnessMatters

Future TED Talk: Choosing Happiness in the Middle of Trauma

Thu, 08 May 2025 15:00:07 GMT

Future TED Talk: Choosing Happiness in the Middle of Trauma

Opening: The Wake-Up Call

My 20s weren’t just about partying—they were about survival. About heartbreak. About learning, the hard way, that sometimes the people you think will stand beside you… won’t.

I thought I had love. I had spent years with my college boyfriend, believing we were building something together. But when life tested that foundation, I realized it was cracked from the start.

First, it was the little things—the emotional distance, the way my needs were always an afterthought. Then, it got bigger. My electricity was being stolen. One night, the roof literally fell in on me while I slept. And still, he said, stay.

But the heaviest weight? Twice, I found myself in a position where I had to make an impossible choice—one that broke me. I didn’t believe I had the support to be the mother I wanted to be. And still… he said, stay.

I almost did. Because when you’re used to not being fully seen, fully valued—you start to believe that’s all you deserve.

Until one day, I didn’t. I left.

Cleaning House—Inside and Out

Leaving wasn’t just about walking out the door. It was about walking into something new—cleaning house, inside and out. I started choosing myself. My health. My peace. I started making space.

And in that space, I met someone special.

He wasn’t like anyone I’d ever known. He was honest from the start: he had been battling heart disease since childhood. He was on his fifth heart—his third human one. His life had never been easy, but he carried no bitterness, only kindness.

His way of giving back? Cooking. He cooked for transplant patients waiting for their second chance. He cooked for school children who relied on those meals. He showed up for family. He was present in his life. And with me.

He didn’t ask me to stay. But I chose to stay.

Love Without Promises

This was a different kind of love. Not one built on empty reassurances or expectations but on presence. We made the best of the time we had, knowing nothing was guaranteed.

And then, the call came. The kind of call that stops time. That steals your breath. That breaks you.

I lost him. And for a while, I lost myself in that grief.

But here’s what I’ve learned about trauma—it doesn’t just shape you in the aftermath. It shapes you in the middle of it.

Finding Joy After Loss

Over a decade later, I stand here as a wife. As a mother to the most beautiful baby girl. And I see it all so clearly now.

The trials will come. The heartbreak. The loss. The moments where you don’t think you have the strength to keep moving.

But if you choose to, you can find happiness in the middle of it. Not just when it’s over, not just when you’ve healed—but right there, in the mess of it all.

I didn’t know that in my 20s. But I know it now. And I hope, if you take anything from my story, it’s this: you don’t have to wait for happiness to find you. You can choose it, even in the hardest moments.

Thank you.

From Freshman 40 to Full-Circle Freedom 15 Years Later

Fri, 25 Apr 2025 19:39:56 GMT

�� From Freshman 40 to Full-Circle Freedom 15 Years Later:

A Note from the Underdog Turned Overcomer

✨ Fifteen years ago , I showed up wide-eyed and wildly unprepared.
The Freshman 40 wasn’t just weight—it was baggage, beliefs, and burdens I didn’t know I was carrying.
I was hungry for everything— acceptance, success, belonging .

But somewhere in between the ramen dinners and all-nighters , I lost track of who I was becoming.

�� I used to be that undergrad who said yes to everything —except herself.
The girl who performed joy while quietly battling shame, anxiety , and a warped sense of worth .
But that chaos?
It was the classroom —and the real relationships —that shaped the version of me who stands here today.

�� Now, I lead Novice Vegan Life , not as someone who has all the answers, but as someone who finally asks the right questions :

What does peace feel like?
What does freedom look like?
What does healing require?

�� So what’s changed?
I’ve learned to:
✅ Rest without guilt
✅ Fuel my body with intention
✅ Forgive myself in real-time

I’ve become a mom , a partner , a coach —and still, a work in progress .
But I’m no longer afraid of being in progress.

�� Wins? I’ve found my voice , my calling , and my people .

�� Losses? I’ve lost the need to people-please, shrink , and hustle for my worth .

�� Gratitude doesn’t even begin to cover it.
To the sleepless nights , the tears I hid , the mistakes that made me — thank you .
To the community that let me fall forward — thank you .
To the version of me that chose to try again every time—it’s your victory too. ��

�� Here’s to 15 years of transformation —and to everyone still figuring it out.
I see you. I celebrate you. I’m rooting for your joy.

#Homecoming
#ArcadiaUniversity
#FullCircleMoments
#GrowthTastesBetterPlantBased

Eczema & Your Diet: The Anti-Inflammatory Vegan Connection

Tue, 08 Apr 2025 12:00:15 GMT

Eczema & Your Diet: The Anti-Inflammatory Vegan Connection ��

If you or your little one struggles with eczema, you already know how relentless it can be. The itch, the flare-ups, the frustration—it can feel like an endless cycle. But here's the truth: what you eat can help calm the storm .

At its core, eczema is inflammation . And while creams and prescriptions help, your diet is one of the most powerful tools to reduce inflammation from the inside out.

Why Focus on Inflammation?

Inflammation is your body's way of defending itself. But with eczema, the immune system goes into overdrive, triggering unnecessary inflammation that damages the skin barrier. That’s why a diet rich in anti-inflammatory foods can help soothe the skin, reduce flare-ups, and promote healing.

�� Top Vegan Foods That Calm Inflammation & Support Skin Health

�� Berries (Blueberries, Strawberries, Raspberries)

Packed with antioxidants and vitamin C, berries help combat oxidative stress, a major player in chronic inflammation.

�� Leafy Greens (Spinach, Kale, Swiss Chard)

Rich in vitamin E, magnesium, and plant-based polyphenols that reduce inflammation and support skin repair.

�� Sweet Potatoes

Full of beta-carotene and fiber, they nourish the skin and gut, which plays a huge role in inflammation and immune response.

�� Walnuts, Flaxseeds, and Chia Seeds

Excellent sources of omega-3s, which help fight inflammation and keep skin hydrated from within.

�� Turmeric

This golden spice contains curcumin, a natural anti-inflammatory compound. Just be sure to pair it with black pepper to boost absorption.

�� What to Reduce or Avoid

While you're boosting anti-inflammatory foods, try cutting back on these inflammation triggers:

Processed foods and refined sugars
Dairy (commonly linked to eczema flares)
Fried foods
Excess gluten (some people are sensitive)

�� Simple Anti-Inflammatory Vegan Bowl Idea:

Soothing Sweet Potato & Greens Bowl

Roasted sweet potatoes
Steamed kale and spinach
Quinoa or brown rice
Avocado slices
Sprinkle of chia seeds
Drizzle of lemon-turmeric dressing

Quick to prep, gentle on the skin, and toddler-friendly too!

✨ Final Thoughts

You don’t have to overhaul everything overnight. Start small. Add a handful of berries to breakfast, toss chia into oatmeal, or swap your snack for a handful of walnuts.

The goal isn’t perfection—it’s progress.

Remember: healing your skin starts with feeding your body the peace it needs.

Let me know in the comments or on our Facebook group if you’ve tried any of these tips or recipes. We’re in this together!

Stay well, Brittany
Novice Vegan Life

Healing Eczema Naturally: The Power of Stress Control and Plant-Based Eating

Thu, 13 Mar 2025 15:00:02 GMT

Healing Eczema Naturally: The Power of Stress Control and Plant-Based Eating

Eczema, a frustrating and often painful skin condition, can feel like an ongoing battle. From itchy, inflamed patches to unpredictable flare-ups, finding relief can seem impossible. While conventional treatments like steroid creams and antihistamines provide temporary relief, they often fail to address the root causes. What if the answer to healing your skin lies in your mind and on your plate?

The connection between stress, diet, and eczema is undeniable. Many people have found significant improvements in their skin health by managing stress effectively and adopting a plant-based diet. Here’s how these two natural approaches can help you heal from the inside out.

The Stress-Eczema Connection

Stress is one of the biggest eczema triggers. When you experience stress, your body releases cortisol, a hormone that, in excess, can lead to inflammation. For those with eczema, this often results in flare-ups, worsening itching, redness, and irritation. Managing stress effectively can reduce the frequency and severity of eczema symptoms. Here are some proven strategies:

1. Mindfulness and Meditation

Practicing mindfulness through meditation, deep breathing, or journaling can significantly lower stress levels. Setting aside just 10 minutes a day to focus on your breath and relax can make a big difference in reducing flare-ups.

2. Movement and Exercise

Regular physical activity, whether it’s yoga, walking, or dancing, helps regulate stress hormones and boost circulation. This not only reduces stress but also promotes better skin healing.

3. Sleep Hygiene

Lack of sleep can exacerbate eczema by increasing inflammation in the body. Establish a calming nighttime routine, avoid screens before bed, and keep your sleeping environment cool and comfortable.

4. Adaptogenic Herbs

Certain plant-based adaptogens, like ashwagandha and holy basil, help the body adapt to stress and support the immune system. Adding these into your daily routine in the form of teas or supplements may aid in eczema relief.

Plant-Based Eating for Eczema Relief

Your skin reflects what’s happening inside your body. A whole-food, plant-based diet rich in anti-inflammatory nutrients can be a game-changer for eczema sufferers. Here’s why:

1. Reducing Inflammation with Whole Foods

Fruits, vegetables, nuts, seeds, and legumes are packed with antioxidants and phytonutrients that combat inflammation. Leafy greens, berries, and turmeric are particularly beneficial.

2. Eliminating Common Triggers

Dairy, eggs, processed foods, and refined sugars can trigger eczema flare-ups. Cutting these out and focusing on clean, whole foods can help calm your skin.

3. Healing with Omega-3s

Flaxseeds, chia seeds, walnuts, and hemp seeds are great plant-based sources of omega-3 fatty acids, which support skin hydration and reduce irritation.

4. Supporting Gut Health

A strong gut microbiome plays a vital role in reducing eczema. Fermented foods like sauerkraut, kimchi, and plant-based yogurts introduce beneficial probiotics, promoting a balanced immune response.

5. Hydration and Herbal Teas

Staying hydrated with plenty of water and herbal teas like chamomile or nettle can help flush toxins and keep your skin moisturized from within.

A Holistic Approach to Eczema Healing

Combining stress management with a nutrient-dense plant-based diet can offer lasting relief. By reducing inflammatory foods, nourishing your body with healing plants, and practicing daily relaxation techniques, you can reclaim healthy, radiant skin. Healing eczema is not about quick fixes—it’s about creating long-term lifestyle habits that support overall well-being.

Your skin is a reflection of your inner health. Treat it with kindness, fuel it with the right foods, and calm your mind—your body will thank you.

Have you tried using stress management and plant-based eating for eczema? Share your journey in the comments!

P.R.I.D.E.: The Pillars of African American Resilience

Thu, 13 Feb 2025 16:00:02 GMT

P.R.I.D.E.: The Pillars of African American Resilience

February is a time of celebration—a moment when we reflect on the brilliance of African American culture, contributions, and history. But alongside this celebration, we must also acknowledge the weight of shame placed upon us, both historically and presently. This shame—rooted in oppression, systemic racism, and generational trauma—was never ours to carry. Yet, it has been used to stifle our greatness. But, resilience is on the other side.

Resilience is something we have always possessed. It is woven into our DNA, passed down from ancestors who endured the unimaginable but never lost sight of their worth. It propels us forward, fuels our excellence, and demands that we hold onto our power.

To truly embrace and cultivate resilience, we must move with PRIDE —not just as a feeling, but as a mindset and movement.

P.R.I.D.E.: The Pillars of African American Resilience

P – Perseverance

Resilience is built on the ability to persevere through adversity. African Americans have faced centuries of systemic oppression, yet we continue to rise. Think of Harriet Tubman , who escaped slavery and then risked her life repeatedly to free hundreds of others. Her perseverance wasn’t just about survival; it was about ensuring the survival of her people.

R – Resourcefulness

From the Harlem Renaissance to the Black Wall Streets of Tulsa and Durham, we have always found ways to create, innovate, and thrive, even in the face of economic exclusion. Madam C.J. Walker , the first self-made female millionaire in the U.S., built an empire in the early 1900s, securing financial independence for herself and opening doors for countless Black women.

I – Identity

Resilience requires a strong sense of identity—knowing who we are beyond the labels society places on us. The shame imposed upon us sought to strip away our connection to our roots, but we reclaimed it. The 1960s Black Power Movement, led by figures like Angela Davis and Kwame Ture (Stokely Carmichael) , reinforced the beauty of Blackness, emphasizing our right to define ourselves on our own terms.

D – Determination

Determination is the refusal to accept defeat. Dr. Martin Luther King Jr. led a movement rooted in unwavering determination, pushing forward despite threats, arrests, and, eventually, assassination. His dream of justice and equality was not just his own—it was the collective will of a people who refused to be silenced.

E – Excellence

Excellence is the standard, not the exception. We have continuously shattered ceilings from sports to science, literature to leadership. Serena Williams , with her record-breaking tennis career, and Dr. Mae Jemison , the first Black woman in space, embody Black excellence in fields that weren’t always welcoming. Their achievements remind us that we are limitless.

Holding Onto Resilience

Resilience is not just about enduring hardship—it’s about transforming pain into power. It’s about rejecting shame and embracing the legacy of strength that belongs to us. As we celebrate Black History Month, let’s honor the struggles, triumphs, and brilliance of those who came before us. Let’s continue building, creating, and uplifting, knowing our resilience is our heritage and future.

We stand on the shoulders of giants. And with PRIDE, we move forward—unshaken, unstoppable, and unbreakable.

References:

(2018). United States : Gov. Haslam, Sen. Alexander, Tennessee Department of Tourist Development Officially Dedicate 10 Tennessee Sites on U.S. Civil Rights Trail. MENA Report, (), .

Embracing Change: My Approach to Life Coaching as a New Mom, Dreamer, and Lifelong Possibility-ist

Thu, 23 Jan 2025 15:53:57 GMT

Embracing Possibility: My Approach to Life Coaching as a New Mom, Dreamer, and Lifelong Possibility-ist

Life is full of transitions—some expected, others arriving like an unplanned but necessary detour. Becoming a mother was one of the most beautiful transitions of my life, but it also reshaped my sense of self, my priorities, and my dreams. As a life coach, I bring this deeply personal experience into my practice, helping others navigate their own crossroads with intention, clarity, and an open heart.

Coaching with Compassion and Perspective

I understand the push and pull between ambition and responsibility, between wanting more and wondering if it's possible. Whether you’re stepping into a new career, redefining relationships, or seeking deeper spiritual alignment, I offer a judgment-free space to explore, dream, and strategize. My coaching is rooted in empathy, actionable insights, and the unwavering belief that growth is always within reach.

A Framework for Transformation

Clarity & Vision – We begin by identifying where you are now and where you truly want to be. This isn't just about setting goals; it's about uncovering your core values and designing a path that aligns with them.
Mindset Shifts – Self-doubt and limiting beliefs often hold us back more than circumstances do. I help you reframe challenges and cultivate a mindset that supports possibility and progress.
Strategic Action – Dreams don’t manifest without action. We work together to create practical, attainable steps that move you forward without overwhelming you.
Accountability & Encouragement – Change requires consistency, and I am here to remind you of your potential, track progress, and pivot strategies when necessary.

Why Work With Me?

I’m not just a coach—I’m a woman who has walked (and is still walking) the path of reinvention. As a new mom balancing entrepreneurship and personal growth, I intimately understand the challenges of change and the power of possibility. My role isn’t to dictate a plan but to help you craft a future that excites and fulfills you.

If you’re ready to embrace the next chapter of your life with confidence and clarity, I’d love to help you make it happen. Let’s turn your dreams into tangible steps forward—because anything is possible when you decide it is.

The Validity of Our Fight

Mon, 20 Jan 2025 16:00:01 GMT

The Validity of Our Fight

Some say that if you haven't tasted the bitterness of oppression firsthand, your fight against it is misplaced—like stepping into a battle that isn’t yours to wage. But I reject that notion.

I may not bear the scars of every injustice, but that does not mean I cannot see them, feel them, or fight against them. Because those who do suffer are not strangers to me. They are not so far removed in ethnicity, in gender, in humanity. Their struggles echo through history and pulse through the present, and if injustice still thrives, then so must our resistance.

Justice is not reserved for the wounded alone—it is a responsibility shared by all who refuse to let suffering continue unchecked. To stand by and do nothing simply because I have not suffered enough would be to betray the very principles that make change possible.

This is why we keep pushing toward Rev. Dr. Martin Luther King Jr.'s Dream—a dream of justice, equality, and true freedom. But perhaps, to get there, we must carry the boldness of Malcolm X and the heart of Jesus. We must be fearless in the face of oppression, unwavering in our demand for change, and anchored in the love that values every human soul.

Oppression, inequality, and injustice will not vanish on their own. They require voices—many voices—rising together, refusing to be silent simply because the pain is not personally ours.

So, I stand. Not because I have felt every blow, but because too many still do. And their fight is my fight. Because justice does not belong to the few—it belongs to us all.

Pumpkin Spice Harvest Oat Bake (Vegan)

Thu, 17 Oct 2024 15:44:21 GMT

Pumpkin Spice Harvest Oat Bake (Vegan) ��✨ Recipe

Looking for a delicious, fall-inspired breakfast that’s easy to prepare and packed with seasonal flavors? Look no further! This Pumpkin Spice Harvest Oat Bake is the perfect combination of cozy spices and hearty oats, all in a vegan-friendly recipe that you can prep ahead for busy mornings.

Whether you’re enjoying it warm out of the oven or reheating leftovers, this bake brings all the comforting flavors of autumn to your table. ��

Why You’ll Love It:

Loaded with Autumn Flavors: Featuring cinnamon, nutmeg, and ginger.
Perfect for Meal Prep: Make it once, and you’ll have breakfast ready all week.
Vegan & Dairy-Free: Plant-based, so everyone can enjoy!

Ingredients:

2 1/2 cups rolled oats
15-ounce can pumpkin puree
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 teaspoons pumpkin pie spice
3/4 cup packed brown sugar (or coconut sugar for a refined-sugar-free option)
2 tablespoons ground flaxseed + 5 tablespoons water (for flax egg substitute)
1 teaspoon vanilla extract
1/4 cup maple syrup
1 cup almond milk (or any plant-based milk)
1/4 cup chopped pecans (optional, for a crunchy topping)

Instructions:

Preheat your oven to 350°F (175°C). Lightly grease an 8x8 baking dish or line it with parchment paper.
In a large bowl, mix together the rolled oats, pumpkin pie spice, baking powder, and salt.
In a separate bowl, whisk together the pumpkin puree, brown sugar, flax eggs, vanilla extract, maple syrup, and almond milk.
Pour the wet ingredients into the dry ingredients and mix until fully combined.
Spread the mixture evenly into your prepared baking dish. If you're feeling fancy, sprinkle pecans on top for a little extra crunch.
Bake for 45-50 minutes, or until the edges start to pull away from the sides and a toothpick inserted in the center comes out clean.
Let it cool for at least 20 minutes before serving. Enjoy it with a dollop of coconut yogurt or dairy-free whipped cream for an extra treat!

Tips for Success:

Storage: Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat for a quick breakfast on busy mornings!
Make It Your Own: Add dried cranberries, raisins, or chocolate chips for extra flavor.
Serving Suggestions: Drizzle with more maple syrup or serve with fresh fruit for a nutritious, indulgent breakfast.

Final Thoughts

This vegan Pumpkin Spice Harvest Oat Bake brings all the cozy, comforting flavors of fall into one easy-to-make dish. Whether you’re a longtime vegan or just getting started on your plant-based journey, this recipe is sure to become a seasonal favorite in your home.

Enjoy! ��

Was My Obsession with Skittles Disordered Eating? Here's How I Found Freedom (and Built a Toolkit to Help Others)

Fri, 16 Aug 2024 16:04:43 GMT

Was My Obsession with Skittles Disordered Eating? Here's How I Found Freedom (and Built a Toolkit to Help Others)

Ever felt like a prisoner in your own body, battling a silent war against food and exercise? Me too.

Sitting in therapy, a simple question cracked the code: "How does that land for you?" That's when I realized years of counting Skittles, forcing 5-mile walks, and obsessing over my weight weren't just pursuits to healthier habits. They were my battle with disordered eating.

But here's the good news: I'm not alone, and neither are you . Millions struggle with disordered eating, often in silence.

That's why I built my toolbox – a set of strategies to avoid unhealthy patterns and get back on track when I stumble. This journey to whole-being wellness is best with support, which is why I created Novice Vegan Life (NVL).

Feeling lost in the world of food and fitness? Let's chat! As a nutrition coach, I can help you:

Uncover the root of your disordered eating
Develop a personalized plan for sustainable health
Build a healthy relationship with food and your body

Ready to break free and reclaim your wellness? My inbox is open!

Need resources now? Check out these amazing organizations:

National Eating Disorders Association (NEDA): https://www.nationaleatingdisorders.org/
Academy of Nutrition and Dietetics: https://www.eatright.org/health/health-conditions/eating-disorders
National Association of Anorexia Nervosa and Associated Disorders (ANAD): https://www.anred.org/

Be Well, You Deserve It!

Vegan Protein Needs

Sun, 08 Jan 2023 01:45:55 GMT

How much protein do I really need per day as a Vegan?

The protein conversation comes up quite a bit when you transition to Veganism. People often want to know if you can meet your protein needs while on a plant-based diet. The answer is a resounding YES, but how much is an it-depends-situation. It depends on your body and activity level.

As a vegan, the recommended amount of protein per day is between 0.36 and 0.83 grams per pound of body weight. Your activity level is going to determine where you land in the range. The higher your activity level, the more protein you will want to consume.

Generally speaking, it helps to comprise around 15-20% of your daily calorie intake from protein sources. Good sources of vegan protein include beans, lentils, quinoa, nuts, seeds, and tempeh. It's essential to ensure your diet is balanced and contains a variety of protein sources to get all the vital nutrients your body needs. If you have any further questions or need help planning your vegan diet, please don't hesitate to reach out.

November 2022 Newsletter

Tue, 06 Dec 2022 22:41:50 GMT

Get Journaling

Tue, 31 Aug 2021 23:53:59 GMT

Here are 13 tips to get you journaling. . .

Making a Mess of Perfectionism

Sat, 12 Jun 2021 20:40:57 GMT

You are enough right now.

Sometimes my core belief surrounding self-worth shows up as perfectionism . I become engrossed in mirroring back what my external environment (family, friends, colleagues, etc.) has verbally or nonverbally indicated as the model for exceptional behavior.

I release my power and get caught up in doing stuff that does not always connect with my values and how I want to show up on my life journey. Before, I know it I am deflated and exhausted .

Time has taught me to pause and check in with myself, handle myself with care and grace, and seek out unlikely conversations that can shift my perspective . It is in these moments that I give myself permission to be authentic and vulnerable. I depart with a sense of freedom and power.

If you can relate, I invite you to make a mess of #perfectionism. Start by unpacking your personal definition of perfectionism.

What are the characteristics of perfectionism?
If it had a voice, what does it say to you?
What feelings do you connect with perfectionism?

You can visualize the answers in your mind or take a few minutes to freely journal your thoughts. Give yourself two minutes to explore each question, letting your thoughts or words come without judgment or correction.

Now complete this sentence, "If I were to believe I am good enough in this very moment, I would _______________________ ."

I appreciate you for holding space for me at this moment and creating space for yourself. You are enough right now and it is my desire that you will validate your worth by doing at least one thing to prove it to yourself today.

Yes, life is meant to be a little messy with a splash of flaws and missteps! It shows that you have lived a little. Go and create your messy and beautiful life. I am cheering for you! Take good care.

You Get Better

Wed, 26 May 2021 02:05:37 GMT

A reminder for you.

W e're on this epic life journey. At any moment, our carefully crafted calendar can be thrown off course. We're living through an agenda deviation now. COVID pushed our plans aside and changed life as we knew it.

Despite the darkness of the last year and counting, we have proven to be resilient. We have unleashed some creativity, took a deep dive or two with ourselves, and so much more.

As my husband might say, "To make this story less long," I want you to know you are doing an AMAZING job in this season. Lean into the small moments that give you joy and warm your heart. I am cheering for you.

Mental Health Monday: Boundaries

Mon, 10 May 2021 18:57:02 GMT

Happy Mental Health Monday!

Today's a great day to identify and set boundaries . Boundaries are not WALLS !

Boundaries look like this:

Saying NO to a new commitment or task when you don't have time
Giving yourself QUIET time each day (no phone, no computer, and maybe no other people)
Telling people what you like ( MORE please )
Asking questions like "Is this okay?" or "Are you cool with . . .?"

Have a great day and continue to respectfully be you !

***

Want more. . .

Don't Get Mad Set Boundaries:

https://jhjtherapy.com/2019/08/27/dont-get-mad-set-boundaries/

What Are My Boundaries:

https://www.loveisrespect.org/resources/what-are-my-boundaries/#:~:text=Boundaries%20can%20be%20emotional%2C%20physical,hands%2C%20but%20not%20in%20public

My Story of Labeling the Journey

Thu, 18 Mar 2021 21:00:17 GMT

Some journeys begin before we label their start. Veganism is one of those journeys for me. In hindsight, I grew closer and closer to my current lifestyle for years without true consciousness into were my steps led me. As I stacked the increased health risks of consuming red meat next to my family's health history, I turned my back on beef shortly after graduating from college. Slowly, I dropped more animal proteins and byproducts from my diet as I experimented with new ways to nourish and heal my body.

It was not a casual journey. I was battling an alarmingly weak immune system. I had too many food intolerances to count, and my eczema flare-ups never seemed to reach a calming point. Allergic to colors and affectionately labeled a bubble baby, I sought the help of various specialists. As my stress levels increased, I found no relief in the multiple medications and treatment suggestions. Recalling some of the side effects are almost too emotional for me.

Yet, in November 2019 , I closed the chapter on animal proteins and byproducts to embrace Veganism. I rode into the sun on a vegetable-colored brick road to harmonic celebration music, skin glimmering and never again plagued with infirmities. Sike!

Veganism has its challenges, but the more informed I became, the lighter the load became to carry. I honestly feel more empowered about my body and how I choose to show up in the world. It started with becoming clear about my goals and checking in with them often. Veganism is my journey of self-love , and I cannot wait to share in your journey. I hope to offer you support as your Vegan-Sister-Friend-Coach, help you craft a meal plan as unique as you are, and smooth your road to goal achievement.

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