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Self love

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5 ways gratitude will make your lifestyle change easier

Shifting my mindset from restriction to abundance in every aspect of my life that I can think of, has increased my gratitude towards life and my physical and mental health. Gratitude is scientifically proven to increase your health, and in this article I want to share 5 benefits you can experience by changing your mindset towards more gratitude.

Better and healthier relationships: Saying “thank you” to people makes them more likely to want to pursue a long-term positive relationship with you. I’m not just talking about romantic relationships, but also long-term friendships. When your grateful you are more likely to get relationships with people who share your interest about your lifestyle. Personally, I have gotten to know a lot of people who share my passion for a lifestyle with plant-based foods and self-love and self-awareness just by becoming more positive and grateful for the people I meet who inspire me to evolve. Studies show that when you are surrounded by like-minded people you are more likely to succeed in reaching your health goals.

If you want to join a community of people supporting each other transforming to a healthy lifestyle with an abundance of plant-based food, please follow this link:

https://www.facebook.com/groups/607193929695804/?source_id=286436915254513 

Fewer physical aches: It’s proven that grateful people experience fewer aches. It’s probably because they are more likely to take care of their health through diet and exercise. It’s my experience that gratefulness induced more positivity in my life which released more motivation to eat healthy and work out.

Reduce negative emotions: Research have shown that there is a link between gratitude and general well-being. Grateful people are less likely to be stressed and depressed. There is a link between depression and overweight. Becoming grateful is a good place to begin your health journey.

Increase personal strength: Gratitude helps you overcome past traumas that cause you to eat your emotions. This is a very common phenomenon, but most people aren’t aware that they use food to numb negative feelings of sadness, fear, feeling bored etc. Studies have shown that veterans who feel grateful are less likely to have post-traumatic stress. Becoming grateful of every aspect of your past that led you to present, will decrease your need to numb your feelings with unhealthy food. Because when your feeling positive, you don’t need to eat your emotions.

Increase self-esteem: Studies have shown that gratitude decreases social comparison. Being grateful will allow you to feel comfortable with other people’s progress and success with their health and in their life in general. When your comfortable with that, your more likely to focus on your own progress and be grateful for the steps you have already made by yourself. Social comparison is the key to failure, because it makes you feel inadequate, even though you aren’t. You’re just on your own journey.

Love,

Katrine

Join my Facebook group for guidance on how to eat a plant-based diet and be healthy on a plant-based diet with and abundance mindset by following this link:
 

If you like this recipe, please follow my Facebook page here, and my instagram @wholefoodswholeminds

Sources:

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

http://www.apa.org/topics/obesity/support.aspx

https://www.ncbi.nlm.nih.gov/pubmed/20194822

How a minimalistic mindset can reveal if your truly ready to take charge of your weight loss

I am a minimalist by heart. I don’t live in a minimalistic home, because I share my home with others who also have the right to exist in there own way. But I have minimalistic values, and I live by them every day. In this article I wanna share with you, what minimalism means to me, and how this mindset can reveal if  your mindset work for or against your weight loss goal. This is based on my own reflections and experience, and it’s just for inspiration. We all have to find our own way 🙂 

I don’t own a lot of stuff, and I don’t buy things I don’t need. It makes sense to me to buy less stuff and have more money to go out with friends.  Going out with friends adds value to my life.

I don’t really window shop anymore. It’s not because I don’t allow myself to do it. I just don’t want to. I don’t dream of expensive clothes and fancy plates anymore. There´s nothing wrong with those things if they truly add value to your life. They just don’t add value to mine. To me, minimalism isn’t about restricting yourself of stuff. It’s about understanding what adds value to your life.

Over many years I have learned to feel valuable. Not valuable in the eyes of anyone, but valuable because of who I am and because I exist. I truly feel worthy and good enough no matter what I own (or lack), and regardless of my strengths and weaknesses.

I am a valuable but imperfect person, and that’s okay.

Feeling like this have definitely changed my desire to shop and to own expensive stuff that comes with responsibility like expensive dresses (that I’m scared to spill on), plates (that takes a long time to save up to, and restrict me of money to go out with my friends) and a house (that’s expensive and time consuming to maintain).

My mindset have changed from “I really want this because it makes me appear cool, but can’t afford it”, to “I don’t want it because I’d rather have money for experiences”. 

Do you see the difference? Either way, I say no to myself. But now I make an active choice to have more money for experiences because they add more value to my life. I don’t victimize myself or give the materialistic things the power to make me feel good about myself. Feeling good about myself is my choice to make, and it shouldn’t be influenced by anything I own.

It’s the same with food. If you think that a box of cookies will make you happy, you are giving the cookies your power. They might give you relief in the moment, but they are not a long-term happiness strategy.

Restriction is never the answer. Not in your diet or in any other aspect of your life. Restriction in your diet is likely to cause binge eating or a snack attacks. But understanding why you want to buy stuff or to eat specific foods, can teach you very valuable lessons about how you feel about yourself. If you need expensive clothes to feel good about yourself, you probably don’t feel good about yourself. If you want expensive clothes because you can afford it and you deserve it, that’s a different and more self loving thought pattern.

Just like comfort food and processed food, materialistic things and impulse buying, can relief difficult negative emotions about yourself short term. But the relief is usually replaced by discomfort and a guilty conscience.

I recommend that you practice turning your mindset into something that acknowledge your progress and push you forward instead of throwing you back.

Example:

Turn: “I feel so spineless, because I can’t succeed a lifestyle change for more than 1 week.”

Into: “It’s been hard to find the right strategy for my lifestyle change. But it’s okay, I’ve already found a new favorite weight loss dish, and I will move forward from here”.

Love,

Katrine.

PS: I don’t want you to read this and feel distressed about not beeing “positive enough” or not having the right mindset. Learning positive thinking is a long process. We are all on our own journey, and you will get there in your own time.

Making time for hobbies

I know I post a lot of recipes. I do that because I truly love to take beautiful pictures of my meals, to show you guys how amazing plants can be. It really comes from a place of passion and inspiration But I even though I’m passionate about healthy food, I also believe that health is about more than the perfect diet. I also feel healthy and happy when I have time to be around friends and family, and when I do creative things. This weekend I went to a park nearby my home with my boyfriend to take whatever kind of pictures we felt inspired to do in the moment. I think we took 1000 pictures, and we didn’t stop until we felt we were done.

When your changing your diet because you wanna lose weight, be healthier, heal type-2 diabetes, live longer or whatever your motivation is, you leave behind i big part of your old life. This can feel overwhelming or even sad because food is so much more than nutrition. It’s also tradition, culture, comfort, social and so much more. But sometimes we learn new perspectives on life, that makes us feel that change is necessary. Evolving is a natural and beautiful part of life. It’s actually one of the things I’m most grateful for.

I’m very grateful for every aspect of my past, because it led me to my present. 

However, it doesn’t mean it’s easy. It can be challenging to learn new perspectives when they contradict our current habits.

Eating a high carb diet without animal product was so weird after all the times I tried to eat a low-carb diet. But it made sense on so many levels, that I absolutely HAD to try.

During this time of change it can be very grounding and healthy to spend time doing something you really love to do. Something that isn’t food or diet related. It grounds you, and it reminds you that even though you adopted new values and your trying to change habits, and even though it’s challenging because your old habits still hunts you, you are still you. Your diet doesn’t define you, it just an amazing tool that gives you the energy and health to be the best version of yourself as you possibly can.

Figure out what you love to do, and make time to do it by yourself or with friends and family <3

Love,

Katrine.

 

One bowl of candy doesn’t eliminate all the broccoli you ate

Sometimes I get asked questions about nutrition, and the questions doesn’t come from a place of curiosity. They come from a place of frustration. Frustration of being confused about what right to eat. I always answer the specific question, but I also try to nuance the picture of what’s right and wrong. As a health professional, I consider it my duty to convey a nuanced image of food, based in the available science. It isn’t all black and white.  

I believe very strongly that a plant-based diet with plenty of fruit, vegetables, legumes, nuts and starches is the healthiest diet for humans. I believe this because there are plenty of scientific evidence to support this. It prevents many of the diseases the western world is struggling with today, like type-2 diabetes, cancer and heart disease.

But with that said, there’s no evidence to support that you lose your overall health if you divert from your diet occasionally. From a scientific stand point, there are no forbidden foods, but you do have to eat some foods, like processed foods, in moderation.

By allowing yourself to enjoy a little bit of candy, cake or whatever floats your boat, you avoid the feeling of being restricted. I don’t recommend that you eat it every day, but a healthy diet is about the big picture, and not about the details.

One bowl of candy doesn’t eliminate all the broccoli you ate.

Don’t be too hard on yourself if you don’t eat “the perfect diet”. Love yourself and respect all the choices you make.

Love,

Katrine.

Let go of your controlled weight loss. Control is an illusion anyway.

We like to control many aspects of our lives. When it comes to lifestyle change, many of us want to know how many calories to eat, what to eat, how to count calories and how much exercise to do.

All this is bullshit, and in many cases, it creates more problems than it solves. In this article I will explain why I recommend that you let go of thinking that you need to control your weight loss.  

Trying to control the uncontrollably can increase stress.

Counting calories and feeling restricted can increase the level of stress in your life. Stress increases your production of the hormone called cortisol. A lot of studies show that cortisol increase hunger and cravings which leads to a higher intake of foods that are high in fat, cane sugar or both. Once the food is ingested, it seems to trigger hormones that causes relief from the stress related responses and emotions. This can become a vicious cycle of destructive eating behavior that causes you to doubt your ability to stay reach your weight loss goal, which is a shame since there are more self-loving ways to lose weight while nourishing your body.

Other reasons why stress can destroy your weight loss, is because it has the tendency to reduce sleep, and your motivation to exercise.

Stress is not a sustainable long-term strategy.

If you want to lose weight and keep the weight of by changing your lifestyle long term, you might as well start there. It’s going to be hard work to weigh your food and restrict yourself all the time. Of course, I recommend that you stay away from, or at least minimize your intake of sugar- and fat-filled foods during weight loss, but you should not feel restricted from eating things you enjoy, or from feeling full and satisfied. Starvation and deprivation will most likely lead to binge eating and shame, which you want to avoid.

All bodies react differently.

No matter how perfect you follow your meal- and exercise plan, you might not lose the 500g / 1 pound a week you were supposed to. Bodies are different, and they will react differently. The calorie counting app you use can only give you estimates of how many calories you eat. They are never 100% correct. The exercise you get each week will also vary due to thing that happens in your life. Your motivation to stay on track will probably go up and down, so you might eat something you weren’t supposed to once in a while. You can you use a lot of energy thinking about what went wrong and try to do better. All if this brings me back to my first point. You need to find a strategy to deal with the struggles you experience along the way. This is the sustainable way to change your lifestyle.

Stay tuned,

Love,

Katrine.

NB: If you have a serious eating disorder, I recommend that you see a professional.