Katarina Williams

The Difficulties of Body Acceptance

July 25, 2016 by Katarina Williams Leave a Comment

How sick of you are comparing your body to others? With weighing it on the scale? With depriving it of the foods it needs? This fall, how about you decide to try a new approach: tolerating your body, and maybe even learning to embrace it. This past week, my friend and I came across an Instagram post by @yogainspiration. The post really spoke to me and inspired me to delve deeper into a path of body acceptance.

Deciding to accept your body for what it is and learning to love is an important start. No matter how badly you want to stop hating yourself, we are only human and it is fairly easy to get stuck along a body acceptance journey. Maybe the one thing that’s stopping you is understanding how to turn this desire into an action or tangible milestones. In the midst of summer and bikini season you start witnessing that little voice inside your head that keeps nagging you, “If only my thighs were skinnier, I would be happier. If only I could just lose ten pounds I would love myself.” Instead of harping over these thoughts, witness them as an observer watches clouds pass in the sky. As you see each thought pass, remind yourself that these thoughts aren’t ultimate truths.

Tangible milestones to turn these hopes for yourself begin with starting to fill your day with doing at least one thing each for your mind, body, and soul. Maybe you take a water color or photography class to help you live more in the moment. Or maybe you try that new kickboxing class with your friends and laugh till your abs hurt. Find a yoga class that helps you practice mindfulness and looking deeper into the little things that life gives. Start listening to your body. Resting when you need rest. Breathing when you feel overwhelmed.

Focusing on these tangible milestones takes the time away that you’ve spent criticizing yourself and channeling the newfound energy into a new project or hobby.

One thing I have started is to write down one thing about myself every day that adds benefit to my life whether it be muscles in my legs that help me to do a spin class or teach a barre lesson or a smile that could brighten a strangers day.

Body Acceptance and self-love is not an easy transition. Know that it takes time. The day you decide to stop despising your body could help to change your whole outlook on life. It will kick-start a meaningful process. It is a decision that serves you. That supports a fulfilling life. Because opening the door to this kind of positivity is a gift. One of the best presents you can give yourself.

Late Night Eating is Coming: How to Stay Fit this Fall

July 23, 2016 by Katarina Williams Leave a Comment

Looking back on my freshman year of college, there are a lot of things I could have done differently to avoid late night snacking in the library or a late night treat after a long night out. Although there is a social aspect to this, there is a point where it can lead into an

unhealthy cycle. So this fall, make these simple and easy changes to avoiding that late night Dominos you may regret the next morning. Ask yourself if you are truly hungry, or if there is another motivation behind eating. If you realize you are using food as a distraction while trying to study, opt for a fresh fruit popsicle while making your flash cards for tomorrow’s test.

Make it a goal to eat three solid meals throughout the day with at least a snack to make sure that you do not go out on an empty stomach. You are bound to be dancing the night away to Beyonce so make sure you are nourished. If you skip dinner you are more likely to come home starving and binge on ice cream. Listen to your hunger signals throughout the day.

If you do end up having a snack late at night… let yourself know that is totally normal and okay. If you feel hungry, eat! Most likely, if you are up till 1am studying and haven’t eaten dinner since 7pm you are going to be physiologically hungry. Opt for something with protein like a piece of wheat toast with almond butter or carrots and hummus!

Stay active! As a freshman I remember it was so easy to become exhausted after a long day of classes and meeting new people. However, not every day was like this. On the days that I had free time I would make it a priority to make sure I went to a group exercise class or a mom walk with friends!

Try to get your studying in during the day so you can avoid having to stay up endless hours at night! I know this can be hard. I am the queen of procrastination, but just think about all the memories you could make if you have time at night to spend with friends! Here’s to a happy, healthy and not overstuffed Fall!!

So What Exactly is Intuitive Eating?

July 13, 2016 by Katarina Williams 1 Comment

Throughout Instagram, Pinterest, and health magazines there is constant chatter of the latest diet trend. However, after reading the best seller, Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, I will pledge to no longer listen to the diet trap.

The book consists of 10 principles that truly help to harmonize your body, mind, and soul. Not only can they help you to let go of overeating, or emotional eating for good, but they teach you to honor your health for a lifetime. The guidelines operate in a nonjudgmental, understanding, and self-respectful way. Learn to fall in love with food again by saying goodbye to the food police and hello to peace. If you don’t have time to read the full book here is the foundation of Intuitive Eating:

1. Reject the Diet Mentality

The amount of time we spend cutting out magazine articles that offer false hope of losing 5 pounds in a week needs to end! Instead of blaming yourself for gaining that five pounds back, get irritated at the deceptions that lead you to believe the diet would last. Letting go of this diet mentality, will help you let go of cycles of over and under eating, and hang onto an intuitive eating lifestyle.

2. Honor Your Hunger

In order to live to our fullest potential and radiate energy it is a must that we listen to our biological cues and feed our bodies. Trying to fight natural hunger pangs can lead to overeating later on and put our bodies in starvation mode. Learning to honor your this beginning biological cue sets the stage for re-building a trusting relationship with yourself and food.

3. Make Peace with Food

Do you ever seem to label some foods as bad or good? Say goodbye to this habit and call a truce with food. Allowing yourself an unconditional permission to eat helps us to avoid deprivation and enjoy what our body needs. Resisting these “bad foods” or intense cravings often leads to a binge where one consumes an excessive amount of calories and feels guilty.

4. Challenge the Food Police

The Food Police monitor the ridiculous diet guidelines of what one can and cannot eat. Getting rid of this little voice deep in your head will stop the negative thoughts and guilt-provoking accusations. Destroying the food police is a vital step in returning to your journey with Intuitive eating.

5. Respect Your Fullness

This principle happens be one of the hardest. Most of us were taught growing up to finish the food on our plate, however now it’s time to check in with your body to figure out if you are truly hungry for more. Pause in the middle of dinner or a snack food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the satisfaction Factor

Ask yourself what you really want to eat? If you haven’t had a chocolate chip cookie in a while and are truly craving one learn to discover the pleasure of your palate. Check in with yourself after you have had the cookie and see if you are satisfied with just one.

7. Honor your feelings without using Food

Emotional eating is something most people do not realize. Find ways to comfort your feelings of sadness, boredom, or anxiety without using food. Ask yourself when you are about to eat the reason behind it. This portion of mindfulness will really help to end emotional eating once and for all.

8. Respect Your Body

Body Confidence and Respect or two of the hardest challenges women who struggle with body-image issues face. Learn to accept your genetic blueprint and honor health at any size. It’s hard to reject the diet mentality if you are unrealistic about your body shape.

9. Exercise – Feel the Difference

There is a different between exercising because you love your body and want to live a lifetime or working out to burn calories. Learn to feel the difference and try new ways to move your body like Zumba or Barre!

10. Honor Your Health

Remember that you don’t have to eat perfectly to be “healthy.” You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.

Spoonfuls of Smoothie Bowls without Breaking your Bank

June 26, 2016 by Katarina Williams Leave a Comment

Even if you have never tried one, you have probably seen a smoothie bowl surfacing Instagram’s feed almost every day. Popular in places like Brazil and Hawaii for decades, Global demand for the acai berry fruit has expanded rapidly in recent years, and açaí is now cultivated for that purpose primarily. However, most people don’t know that this delicious breakfast or summer snack can be quite pricey, often averaging around $9 to $13 a bowl. Although they are refreshing and a great way to get in a day’s serving of fruit, spending $13 on a pretty smoothie is a bit ridiculous when one can easily make a stellar one with just a few key ingredients.

Over the past few years I have visited and traveled to various juice bars that specialize in whipping up the perfect açaí bowl. After tasting several variations I have come up with these three easy recipes below that you can make right in your own kitchen.

First and foremost, in all of these recipes you will need a solid blender; I would suggest either a BlendTec or a VitaMix to help with the consistency of the bowl. Also, I know cow’s milk can be delicious, but smoothie bowls will actually turn out thicker with either almond or cashew milk.

The Warrior Bowl

1 packet Unsweetened Sambazan Frozen Açaí Berry Packets or Powder