Brain Octane Oil, MCT Oil, or Bulletproof Coffee? Send help!

Many of you have probably heard of Bulletproof coffee. It became all the rage a couple years back. Butter in coffee? Yuck or YES? Hard to say. Nonetheless, you probably heard something about it. If you looked into it you probably heard that bulletproof coffee consists of coffee + MCT oil or Brain Octane Oil + butter from grass-fed cows, frothed/blended into a "latte." I won't delve into all the pros of making this particular concoction in this article, but will focus on the unique oils that contribute to it. MCT oil and Brain Octane Oil seem to be everywhere. In matcha, coffee, smoothies, you name it- people are adding it! But what is it? It sounds scary and complicated. 

Well, I wouldn't define it as scary, but to explain it I would just say it's "science-y". Let me break it down: 

MCT is an abbreviation of medium-chain triglycerides also known as medium-chain fatty acids. All fats are categorized by how many carbons they have. There are short-chain (less than 6 carbons), medium-chain (6-12 carbons), and long-chain (13-21 carbons) fatty acids. Omega 3 fats (love those!) are long-chain. MCTs are absorbed in the body better than long-chain because they are smaller. It is easier for the body to utilize them for this reason. (Note: this does not mean to stop eating Omega 3s though! Omega 3s are anti-inflammatory, awesome for our cognitive function, and also may help lower the risk of heart disease, depression, dementia, and arthritis.) Did I lose you, yet? Don't worry, the worst is over!

But why are MCTs a top source of essential healthy fats? According to Dr. Axe,  "Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat." So basically, they can be awesome for weight loss. 

Some of the reported benefits of incorporating MCTs in your diet:

• Having more energy
• Thinking more clearly
• Feeling satisfied and full, which helps in maintaining a healthy weight
• Reducing body fat by raising metabolic function
• Better digestion
• Hormonal balance
• Mood improvement
• Fight bacterial infection and viruses
• Increased ability to absorb fat-soluble nutrients from various foods

In addition to getting MCTs from supplementing, they also occur naturally in coconut oil, butter (from grass-fed cows), whole milk, full-fat yogurt, palm oil and cheeses. 

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So, where does Brain Octane Oil fit in? Well, it is a form of MCT oil. The fancy one of the bunch. It is also known as Caprylic acid or MCT C8. There are other variations of MCT oils, one of which is XCT oil (a mix of C8+C10). XCT oil was the original used in bulletproof coffee. I won't focus on the others, but know there are other variations. 

The biggest perk I heard about Brain Octane Oil was that it helps your brain kick into gear quickly in the morning. According to Eduard de Wilde of Live Helfi, "The body rapidly metabolizes Brain Octane Oil into ketones that the brain can use for instant energy without the need for glucose from carbohydrates or sugar." This means it offers a higher level of brain performance than XCT Oil or other MCT oils.

In addition:

• (Brain) Octane Oil helps balance yeast in the digestive tract. If your gut is out of whack in this way, you could experience: bloat, IBS, depression, and other awful stuff. 
• Brain Octane Oil has been known to help with hypertension and Crohn's Disease, to boot.

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Yes. This HP mug is bae. 

Okay- so now we know this stuff seems pretty awesome. But what happens when you actually start taking it?  

I am going to take Brain Octane Oil every day for a week and will report back with my findings. I can give you a mini preview:  it froths beautifully (see pic) and tastes amazing.  I will leave the rest of the updates for when I report back. 

Also, I used the following articles to help form this post: 

• Dr. Axe 
• Live Helfi

If you are looking for more details I recommend reading at your leisure! 

Looking forward to updating you soon! Have a great week, loves! 

AHS

New Year, New Intentions

It's that time of year again! We are all feeling the post-holiday blues/ bloat. I don't know about you guys, but I love the feeling of a fresh new start and I am feeling pumped about 2018! I actually subscribe to the belief that you can set goals at any time (so feel free to come back to this page later if you aren't quite in the mood yet!). That being said, the new year always feels like a great time to reflect and hone in on what you want to achieve over the next year. Also, any new brides out there? This is the time to reflect on how you want to feel in your engagement "season". 

I am going to walk you through my intention/ goal-setting method. There are so many variations out there, and I use a bit of a hybrid. 

The biggest question that gets overlooked with New Years resolutions is "why?". Why do you you want to accomplish stated goal or resolution. If you aren't connected with your why you aren't going to reach that goal, and if you do- you probably won't feel satisfied by it! Connect with your why! 

One answer to the "why" question is answered by author and influencer, Danielle Laporte. This lady knows where it is AT when it comes to goals. I highly recommend her book, The Desire Map. She has figured out that it is not just about what you are achieving, but really, how you want to feel when you accomplish the goal, and throughout the process. Feelings are often the "why." She encourages you to come up with your core desired feelings. I reflect on them and adjust every year. Pick no more than 5, it can be really challenging to focus if you have more than 5. They should be high vibe. Take some time,  sit with them. Make sure they feel right!

My 2018 core desired feelings are written in the back of my planner! 

My five for the year are: 

1. Thrive 
2. Disciplined 
3. Glow 
4. Heart-centered
5. Nourished

A theme I've observed over the past few years is that I crave "connection." I need my humans! But this year, instead of using that word - I decided this year that "heart-centered" is more relevant and will bring me connection. My point being, it is okay to change things up! These words should light you up and feel excited!

Once you feel good about your 5 core desired feelings, then we can talk goals and intentions. 

At the beginning of the year I like to focus on my 'intentions" versus "goals." What's the difference? Well I think of intentions as where I want to spend my energy. It is a judgement free zone. Goals are more specific. You either accomplish them or you don't. I like to make goals SMART: specific, measurable, attainable, realistic, and timely. Lastly, I don't use the term "resolutions" because it implies that something needs to be "resolved" as if you weren't fine as you were last year! Poo poo. 

Here is an example: 

• An intention for this year for me is to "feel good in my body". This ties back to the core desired feelings of the year of: thrive, disciplined, glow, and nourished. 
• A SMART goal under that intention could be "practice yoga 5 days a week through the end of March."

By accomplishing my goal of practicing yoga 5 days a week through the end of March I should "feel good in my body" and subsequently help me to feel thriving, glowy, disciplined and nourished. Make sense? 

I choose specific areas of my life that I want to set intentions for. Each segment has an intention that links back to my core desired feelings of the year. This year I chose health, career, family, community, spirituality, and travel. What are the important pillars in your life you want to set intentions for? Other options could be, but aren't limited to,  "relationships," "personal," or "home".  

Each month I try to set SMART goals that link back to the intention. For me, just having the intentions written out really helps me focus in my daily life. I rebel sometimes against goals- they feel too forced. BUT sometimes I need more specific goals to accomplish bigger things though. Deadlines are important!

We are human. There is no perfect solution. This is my own method that works for me. Everyone is different. The way our brains work can vary so much. Know yourself. Don't push against your own nature. You are brilliant as you are. Lean into your personality, and it will make it so much easier. Maybe you know that you won't accomplish anything unless you have concrete goals written out. If you know that - you better get those goals written out! Maybe you know you rebel against goals - better to focus on your intentions and desired feelings.

Also to note: this should actually take you time. If you figure out your goals in 30 minutes, you probably have not connected well with your why. (Alternatively, you did all this leg work already and feel very connected to your why! And then you are prepared. :)) You don't have to have everything figured out immediately. Enjoy the process. Take some time, drink some tea, cozy up, and do some soul digging! 

You are the captain of your own ship- you get to steer where you want to go! Isn't that incredible? Goals and intentions light me up, because I just love helping people get stoked about their lives, and that is what it is all about! 

To wrap this up: where are you going to spend your energy this year? What are you going to accomplish? Or not? Sometimes, "just be" is the answer. 

If you have any questions about my process or would like help with your own goals, shoot me an email (alexandra@shedforthewed.com) or leave a comment below! This ish brings me so much joy, I would love to hear from you beauties!

Cheers to new beginnings! 

AHS

So what's up with collagen?

If you have followed any wellness gurus or influencers at all for at least the past 6 months, you will know that drinking collagen has been a hot topic. I woke up one day and the only thing I saw was collagen, everywhere! On my insta feed, every wellness 'grammer was posting about it. I went to the Cubs game, they were sponsored by Vital Proteins. An athlete friend of mine was all of a suddenly repping them. I couldn't escape! 

Then I began to think, "Is this stuff magical? Could it change my life? Is this something brides should be into? Eh, probs just an excellent marketing team." Either way, it was worth trying. 

So what is collagen? Why should we drink it? What are the supposed benefits? It seems like there are a million products out there, which one do I try? Where does it come from? I'll try to catch you up on my learnings. 

What is collagen and why should i take it? 

Collagen is the most abundant protein in the body. Why take it? Because the intake of collagen ensures the cohesion, elasticity and regeneration of skin, hair, tendon, cartilage, bones and joints. It has been proven to: 

1. Promote younger looking skin
2. Improve skin moisture level and suppleness
3. Improve skin smoothness
4. Prevent the formation of deep wrinkles
5. Help protect connective tissues & restore muscles
6. Replenish moisture levels in hair
7. Support nail growth
8. Aid in gut health (digestion, healing the gut lining, and more!)

Um, this stuff is sounding very intriguing to me. As I turned 30 this year, I have become a bit obsessed with my skin. This is honestly my primary motivation in trying collagen. Is this going to make me glow? I'm also super into the gut health perks. 

Which product to try and where it comes from

I decided to try Vital Proteins. They seem to be the industry front runner (and from Chi! holla!)  and while also being up to my animal product standards. They are sourced from grass-fed, pasture-raised bovine hides from Brazil. The pasture size for each animal is one animal per 2.67 acres which is in alignment with the Global Animal Partnership 5-step animal welfare rating standards.

I try to make my life easier not harder- the product fit the specs on my first try- I didn't see the need to keep searching. There are definitely other collagens out there, but I have not tried them, so cannot speak to their qualities. I'm sure there are a lot of other great options and would love to hear about any other brands you have tried! 

My personal experience

I ended up buying the 10oz canister of Vital Proteins Collagen Peptides to test it out. The canister lasted me about a month. I put one scoop in my coffee every day. Technically, the serving is two scoops, but one seemed enough initially. I tend to slowly work my way to the full amounts suggested. It dissolves beautifully into warm liquid. You can mix it in hot, cold, or even put it in sauces or baked goods. I haven't tried anything but my coffee.

I have a really hard time eating immediately when I wake up, and it's a really easy way to get my first dose of protein in before I even eat breakfast. When I ran out, I actually missed it in my coffee. For an addition that is flavorless, I was a bit perplexed by that observation. I think it just added a more satiating component by adding protein with the coffee. Maybe I should try bulletproof coffee next?  

My nails and hair are growing awkwardly fast. I've always had really strong nails, but I'm actually having to cut them all the time. My hair is the same (the ROOTS! :() My skin has been looking really good, and dare I say, "supple"?  (Sans an awful stress pimple on my left cheek of course.) Did I achieve a "glow"? Eh, I'm going to say that is a stretch. Did I notice a change in my digestive health? Not really. Overall though, I could see and feel a difference. 

So who knows, is it placebo? Could be. Did I miss taking it when I ran out? Yeah, I did. Would I say I recommend it? Yep, I would. 

In fact, because I liked taking it so much, I decided to become an affiliate for Vital Proteins. That means that if you click on any of the links (affiliate links) in this post, at no cost to you, I will earn commission if you click through and make a purchase. But to be clear, this review was not paid for by Vital Proteins and my opinions are all my own. 

Conclusion

I'm really into the idea of collagen. My skin obsession is just getting worse with age, and I like being able to fight the aging process from the inside out. I personally noticed improvements to my skin, nails, and hair. It is an easy addition to my routine without any fuss. I would give it a 9/10. It would get a 10/10 if it was slightly more economically accessible. 

I've only tried the original collagen peptides but I'm really excited about trying the matcha and the creamers. What do you guys think? Will you give it a shot?  I would love to hear what you think of it! Leave me a note in the comments or on insta!

To learn more or to buy click here.

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Other thoughts

When doing Shed I encourage plant based protein powders. Why are collagen peptides okay and other non plant-based protein powders aren't #shedapproved? 

I encourage plant-based proteins because the more we source our foods from plants, the better we all will be. That being said, I am not currently a vegan. My body does not thrive when I eat exclusively plant-based foods. Also, one of the more common form of protein powders is whey protein. I do not encourage taking whey protein because whey is a form of dairy and dairy causes inflammation in the body. While collagen peptides are definitively animal products- they are not dairy. 

Shedding for the wedding: what's the deal with exercise?

So you've found my biz. It's called Shed for the Wed. For a lot of folk it brings up horrid ideas of living on the elliptical and drinking your meals for months before your wedding. 

I hope if you have read anything on my website at all, you have figured out I am NOT about that life. 

You know that the way we operate here is about making soulful, healthy, eating decisions – and that is what is going to make you feel your best on your big day and EVERY day (if we are being honest here). But the truth is – it could just be "SHD" – soulful, healthy decisions. That is the big picture. In terms of your waistline, yes, eating is the number one priority. But in terms of who you are and living your best life, SHD is the ticket. 

So where does that leave us re: exercise? I'm sure you all know the girl who spent her life at the gym before her wedding. That is one approach that works for some. In my humble opinion, I find that few can sustain that level of vigor, and then after the wedding the weight comes back (and sometimes more) [This also applies to extreme cleansing. NOT about it].

Moving your body shouldn't be just about trying to lose weight. It should be about what makes you feel like a #bossb**ch (someone cue the Cardi B or Lizzo or both)! But I'm going to tell you a secret—before my wedding, I think I exercised twice in the entire 10 months leading up to it. I felt amazing on my wedding day and it was just good, clean, eating. Yes, this works too, but that being said- I would not advocate you follow that approach either! It was not good for my mind or body to not exercise during that time. It's all about SHD- and I would've been much more zen during my wedding process if I had been moving my body more. 

I really found myself loving fitness AFTER the wedding. I started experimenting while I was working at Lululemon (#joblove) and I learned so much about myself and how I like to get my sweat on. 

I know that I still am in love with yoga 12 years later my first class. That HIIT is what it takes to push my body past a plateau. I know that with pilates my body can do things I didn't think were possible to my abs. I also know I need lots of hands on adjustments because of all my hyperextended joints. I know that SoulCycle is my JAM and I feel like I can do anything if I can ride on beat (#rhythmchallenged). I know I hate spinning (or any class) with a leaderboard. I know I like going to Orange Theory because they monitor my heart rate so I can compete with myself (and it's right next to my house – easy = good!). I know that a good long run can do wonders for my mind. I know that even though I love getting my sweat on – it is still a mental challenge for me to make it out the door. 

That being said, that is all my own journey, and only you can figure out what is your jam. I can't give you a magic formula that will be the answer to all of your exercise needs. I wish I could, but unforch not how it works. Every person's body is different and will have different needs. I've compiled a list of questions for you to ask yourself to find your own fitness groove:

• What is your current level of fitness? 
• How active are you? Daily, weekly? 
• What are your goals for your activity? What is the why behind them? 
• What exercise makes you feel good? During or after? 
• Have you found something that makes you feel good and strong in your body? If so, what is it? If not, what have you tried? What are you interested in trying next?
• Do you prefer outdoor activities or classes? 
• Does one activity give you more joy than others? 
• Do you feel better with cardio or slower strength? 
• What is it going to take for your to add movement to your life? 

If you want more direction re: your fitness goals – schedule a FREE consultation with me below. I'm happy to chat to figure out a sweat sched that gets you excited to sweat and is sustainable for you! 

What's your favorite way to sweat? Let me know in the comments below or on insta! Have a lovely day, babes! xx

November Gratitude Challenge

It's November and that means it's time to talk Thanksgiving. Thanks giving. Time to talk less about the food part of the holiday (that comes later) and time to focus on gratitude. 

My mom did an amazing job at instilling gratitude in me at a really young age. I have always known just how fortunate I am. And I am a firm believer that everyone has something to be grateful for every day. That being said, even for me, it's really hard to feel grateful all day, every day of life. It's also okay to have highs and lows in your day, you don't have to be grateful every minute- but the more you are in tune with all you have to be thankful for, the more grounded you will be in your life.

You have to actively choose gratitude. Gratitude is a practice, and an important one at that.  Just like hopping on your yoga mat, or sitting down to meditate, you have to bring focus and presence to your practice. But why should we practice gratitude? Being aware of all the good in your life helps to cultivate a mindset of abundance and helps to keep hardships and daily struggles in perspective. 

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A couple years ago I started a gratitude journal to deepen my practice. I write 3 things I am grateful for on that day.

Ideally you do not write the same things every day. You don't want to have "family, friends, and a roof over your head" on repeat every day. Specific is better because it helps you notice the little things that you may not have thought about previously. 

For me, it has turned into a diary of sorts- I end up writing a mix of things I am grateful for interspersed with other relevant quotes from books I may be reading or with daily affirmations. I wish I could say I do it every day, but I average about 3-5x week. This journal has become a part of my morning ritual. Writing out things I am grateful for in the morning sets my attitude up for success. It gets my head clear and focused on what really matters in life (no more waking up on the wrong side of the bed!). Some people like to do gratitudes before sleep.  I think that is great, too! Whatever works for your life. 

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I challenge you to personally try to write down three things you are grateful for daily. If three is too daunting, then make it one. It doesn't have to fit a particular theme. Anything you are grateful for, and make it specific! I would love to hear all that you are grateful for! #gratitudebegetsgratitude

The challenge goes until Thanksgiving, and I hope you will continue the practice after too! Tag your posts with #shedgratitudechallenge for a chance to be regrammed. 

Follow along with me @shed.for.the.wed on Instagram to keep up with my gratitudes daily! I'll be posting to my feed and stories daily! 

I tried Eat Purely for the first time, here's what happened.

Y'all know I find lots of joy in cooking. But cooking every day is exhausting. Meal prepping in advance is great in theory, but does not play out as often as I would like. Make enough for leftovers? Yes, great idea until your husband eats it all in one sitting (love you, boo). Then what? You don't necessarily want to blow your healthy eating on some indulgent carryout. You still want to keep "living the lifestyle" but you don't want to cook right now, dammit. Where can I get healthy delivery for dinner?

Does anyone remember Sprig? It was in Chicago a couple years ago and I was OBSESSED. It was super healthy, organic meals delivered. But they closed down in Chicago, and I cried. I don't know how it is possible they closed because I was probably single-handedly keeping them in business. I'm still so sad I still haven't deleted the app off my phone. Pathetic. I have been looking for a replacement since they closed down. Cue: Eat Purely. 

I had heard about the service a bit and I had been meaning to try it for awhile. Last week, the perfect opportunity arose. It had been a busy productive day, but no time to grocery shop. I was tired. I didn't want to go anywhere. But it was a weeknight- aka "you need to keep it clean, Alexandra". Then boom! Epiphany- I could try Eat Purely. 

Okay so what exactly is Eat Purely? From their website: "artisan chefs use fresh, seasonal ingredients to create a diverse range of restaurant-quality meals and sides. Select from a daily rotating menu of locally-sourced meals. Order on demand or schedule up to a week in advance. Meals arrived chilled so everything stays fresh. A few minutes in your oven or microwave and dinner is piping hot when you're ready to eat." 

Okay so that sounds great but is it healthy? 

"Our chefs create food that never relies on excess salt, fat, or refined sugars to taste great. We’d rather let our locally-sourced ingredients do the talking... Our vegetables are fresh and seasonal. Our animal proteins are raised, not grown. Our meals are made without chemicals, preservatives, or GMOs."

Hmmm... well this sound good theoretically. Seasonal and locally-sourced is important for produce. Interesting that they don't use the term "organic" if everything is made without chemicals or GMOs. It's great that animal proteins are "raised" but what are they really committing to? It's hard to say because I couldn't find any further information on the website. :/

At the end of the day, this information was good enough for me. Why? Because this sounds about equal to the standard I hold myself to. I try to make sure that my animal proteins are grass-fed, no hormones added, and raised humanely- but even at Whole Foods this is hard to accomplish sometimes. You do the best you can for where you are at. And its helluva lot better than most carryout. 

I went on the app and instantly found a #shedapproved* meal - an incredible looking Coconut Glazed Salmon- but alas- sold out. 

I was looking through for another option that would be comparable. I landed on the Cuban Steak. It looked great- gluten free, dairy free, grass-fed meat! And if you follow me at all- you probably know I'm obsessed with sweet potatoes. So this meal is looking pretty fantastic. Unfortunately, when I looked at the nutrition facts, it has more sugar than I would've liked. 15 grams- but sweet potatoes add sugar. The key distinction was the addition of brown sugar. Brown sugar is not #shedapproved and is in the middle of the ingredients list. Bummer. The was rice was tricky too- it seemed by the look of the photo to be brown rice- but the ingredient list said it was "long grain"- which could be both white or brown! What a conundrum. 

I order it anyway because I was very hangry (no time- for debating) and it comes incredibly fast. I think it was 15 minutes. I set the oven for 350 degrees per the "heat and eat" directions. I put foil on the top of the container and put it in the oven. I followed the directed amount of time (8-12 mins) but it wasn't hot enough. So I put it in the microwave (no aluminum foil! lol) for a minute and that did the trick.

It came in this pretty container. 

Straight out of the box, still has pretty presentation! #impressed

It was realllllly tasty and was super satisfying. I loved that there was a variety of veggies. I really was "eating the rainbow": from the sweet potatoes, salsa verde, black beans, to the parsley and pickled onion salad- we got quite a few colors/nutrients in there. By flavor alone I would definitely order again. It is definitely healthier than 95% of most takeout (please don't take that stat seriously). 

Conclusion? While I love the service and the quality of the ingredients- it is not the easiest to eat #shedapproved meals. You still have to be vigilant checking the ingredient list to see if you are eating within the elimination guidelines. It IS possible to find great healthy options, but don't just order anything off the menu. I also support this for Shed maintenance meals 100%! 

In the end, it tasted like brown rice to me, so I'm going to stick with that for now. :) 

If you do decide to give Eat Purely a try-  use my promo code for a $20 credit for you and for me! :) Promo code: ALEXANDRAS21

Hmmm looks like white rice in this photo! 

*(It was month 1 approved- soy has gluten- which makes it a month 2 nono)

**LEGIT - No one paid me to write this. I wish they did, though.**

What to eat at Chipotle

So you think you have the guidelines down, but then you go out to eat and have no idea what to order. This is one of the biggest hurdles I see clients try to overcome.  What can be simple at home, becomes overwhelming when you are out. I am your guide to help you make better decisions when you aren't able to cook (or just don't want to!). 

One of the more common restaurant options all over the good ole USA is Chipotle. I thought this is a great place to begin demystifying eating out. Chipotle has higher quality ingredients and has lots of available combinations that are #shedapproved. 

I am going to walk you through, section by section, as if we were in line together. Let's start:

1. Salad, bowl, or burrito?

• Salad: It's just a base of lettuce. So that is a resounding "yes" there. I would skip the vinaigrette- ingredients are okay but just adds more calories (and sugar) that you do not need for the substantial amount of food you get. 
• Bowl- always a "yes".
• Burrito - that's a "no". The tortilla adds a significant amount of calories, and it is not an unrefined whole grain. 

2. Choose brown rice or no rice. Brown rice is digested slower in the body than white rice - keeping your blood sugar stable. It is also a whole grain where as white rice is not. A-ok if you would like to abstain from rice altogether. 

3. Beans! I will admit here, I will stand corrected to what I said in the Instagram story. I always thought that the pinto beans were refried beans- prepared in bacon fat. According to Chipotle's ingredient list they actually are vegan! So feel free to have pinto or black beans. Protein packed and so satiating, you can't go wrong. Also, in this section are the fajitas. Mo' veggies, NO problems! 

4. Ahh the animal protein/ tofu options. This part is interesting. I always go for the chicken. Why? Because it is lean, and I don't like to overdo pork products. Steak is also approved on the program, but you should be keeping your red meat consumption at 1-2x a month (better for your arteries and for the environment!). Barbacoa tends to be on the fattier side - so I would choose steak if you are opting for red meat. Lastly, what's wrong with the sofritas? Tofu is a great option if you are trying to cut back on meat consumption (me, all of the time!) but it is a processed food, so I try to not eat too much of it either. Bottom line: eat what you like, but be mindful of what you choose in the bigger scheme of what else you are eating in your life.

5. Salsas? Any and all! Enjoy! 

6. Sour cream and cheese? Although both these are technically approved in month one- I would advise against it. Month 1 treats dairy as a garnish- Chipotle employees very rarely listen when you say "just a little". I wouldn't waste your dairy intake here. 

7. Guacamole? Always a yes- get those healthy fats!! Lettuce? Obvs- get in those greens!

Lastly, eat until you are full. Listen to your body! You may need to finish the bowl, you may not. Every day and every meal is different. It is all about mindful eating and eating slow enough for your body recognize the cues from your stomach to brain! 

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More thoughts on Chipotle

The best part of Chipotle? Their dedication to raising their animal products humanely and healthfully. The following are excerpts from their website. 

"We buy meat from farmers and ranchers who raise their animals without antibiotics and added hormones. If an animal falls sick, our protocols require that farmers bring them back to health in the most responsible manner possible."

"We set minimum space requirements for the animals producing the meat and dairy products that end up in our restaurants. We work with our suppliers to ensure the highest possible animal welfare standards, and are always setting the bar higher.

If, due to supply shortages, we have to serve conventionally raised meat, we clearly post signs in the affected restaurants."

I know this is still far from where we should be in terms of the treatment of livestock- but Chipotle is very advanced compared to most other fast casual restaurants. I respect the progress they have made in the industry. 

On the other side of the spectrum - I would be remiss if I didn't call attention to one of Chipotle's bigger problems.  The oils they use in almost all of their cooked foods (and even the dressing!) are problematic. They recently eliminated GMO soy oil (cheers and applause!) and replaced it with Rice Bran Oil. It is not a terrible choice, but it is an "industrialized" oil - which wasn't seen in generations past. It may also contain trace amounts of arsenic. For more information on Rice Bran Oil check this out.

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At the end of the day, no food is perfect and no restaurant is perfect. You make the best decisions you can depending on what is going on in your life. Overall, Chipotle is actually a really great option if you are shedding and you are on the go!  I hope these tips help you make soulful healthy eating decisions when you aren't at home.

What do you think about Chipotle? Will you eat it while you are shedding? Leave a note in the comments below! Have a great day, babes!

I drank Apple Cider Vinegar for 6 days. Here's what I learned.

I realized I was hyping apple cider vinegar (ACV) in my Instagram stories last week - but I never actually gave you any good info on why you should take it! To catch you up to speed, I took 1 tbsp of ACV in 6-8oz of water for 5 days and I had a fancy ACV morning shot (with ginger, stabilized oxygen, gingseng, raw honey, and Ceylon cinnamon) from my local juicery for a 6th day. Some people like to shoot it - but that can burn your insides and damage your teeth (for more info on teeth, see case in point below). 

Here are just a few of the benefits from drinking ACV: 

1. Great for gut health by adding good bacteria (just like your fave kombucha!)
2. Boosted immunity (mostly from great gut health)
3. Detoxifies your liver (great for Monday mornings... :)) 
4. Lower blood sugar and blood pressure
5. Can be great for weight loss by helping curb cravings

What I noticed after 6 days of ACV: 

• I felt way less bloated - and I just felt lighter! I didn't weigh myself, but I felt good! 
• I did feel like I had more energy throughout the day
• I did get slightly sick, so I'm not sure if increased immunity had time to kick in yet
• I noticed that I felt increased sensitivity in my teeth- even with using a straw! In all fairness, I didn't use a straw every day though.
• I am already pretty regular (sorry if TMI), so no change in gut status. 

There are so many more great health perks from ACV- I for sure would recommend adding it into your wellness regimen. That being said, it is not going to be an every day thing for me. Every other day, or a few times a week sounds like a good balance for my own life. What do you guys think? Will you be giving ACV a try?  

For more great info on ACV check out this great resource. 

In other news- I am getting ready to relaunch the website with a whole new look and with services included! I'm very excited to finally be able to bring you in to my Shed for the Wed universe. It's been a long time a comin'! 

Have a great week, babes! 

Cooking Apathy

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Recipe not shown. Just proof that you too can overcome cooking apathy! 

I love cooking. I really do. I love the creative process of blending spices and improvising to create a meal that is delicious and healthy. I like finding substitutions for common “bad guy” ingredients (I’m looking at you cream!). It truly gives me great pleasure making food with love for my husband and friends.

But to be honest, my energy peaks in the hours of 11-4. When it is time to cook dinner, I very often do not want anything to do with the kitchen. I get the worst cravings for Korean-Mexican fusion (yes it is a thing, and it is delicious!). The laziness and cravings are the worst if I work late, or do an evening exercise class. Next thing you know I’m sitting in front of the TV with a plate of Kalbi tacos.  Bad health coach, bad!

I’m sure I am not alone in this struggle. That is why I have compiled my 5 best tips for overcoming what I like to call, “cooking apathy.”

1. Be prepared

Being prepared enables good behavior. At the beginning of the week go to the grocery store and buy some key ingredients. The guilt of having food in the fridge that will go bad if its not used should be enough to get you into the kitchen. If you have ingredients on hand you can whip something together before you finished typing “grubhub.”

2. Make meals in advance (duh)

This may seem obvious, but this is the best way to avoid cooking apathy- if you do the work in advance, then you don’t need to worry later! Always make more than you plan to eat and you can save time and energy for later meals in the week. Another variation of this: invite your bestie over and make freezer meals. Prepare all of the ingredients for several slow cooker meals, and then you will have meals on hand for days when that your couch + SVU marathon win the struggle.

3. Find a recipe that sounds so delicious, you can’t wait to try it

Pinterest, a new cookbook, that thing your friend made last week you couldn’t get enough of- all of these are pure gold for cooking motivation. ‘Nuf said.

4. Enlist help

Many hands make light work. If you are living with your best GF, try splitting tasks. You make the entrée if she makes a side. Or bring your fi into the mix as sous chef or cleaning duty.  I am not blessed with a husband who enjoys cooking. If you have a man that has skillz in the kitchen, put him to work! You could switch off days making meals for each other. So sweet. Now I’m jealous.

5. Make it a ritual

I am trying to instill good habits for my marriage. In my ideal world, every night would be the two of us eating at the table enjoying a delicious homemade meal and a glass of wine. That is not always possible, but it is something to strive for.  Eating at the table helps us to reconnect at the end of the day and it inspires me to get cooking! Extra credit: turn the phones off while you eat! No interruptions = more time with your boo.

Bonus tip!

If all else fails, have a healthy eating out plan so that you aren’t shoving kimchi fries in your face. One of my favorite nearby restaurants has a Buddha bowl on the menu. You can’t go wrong with brown rice, green veggies, and tofu! It is so yummy and a nice splurge if you just can’t muster up the strength to get it together in the kitchen!

What's your favorite way to overcome cooking apathy?