10 Phrases to Remove from Your Food/Exercise Vocabulary

Greetings! Just have some things on my mind I wanted to share over here on this blog thing.

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This is a post I’ve been wanting to write for a while, but after traveling and listening to the way some friends talk about food/eating/working out, and the way the Real Housewives of Orange County (side note:why is it this group that does it the most? Real Housewives of NY seem to eat normally…) talk about food/eating/working out, and the way some of my fitness-hyped friends/gyms talk about food/eating/working out, I’m at my breaking point. Time to write!

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I wanted to discuss a few things that I continually hear that are NOT HEALTHY behaviors. Sadly, society has made them ‘normal,’ so I can’t classify them as NOT HEALTHY NORMAL behaviors. Maybe some day.

Anyways, society has warped people’s ideas of what it means to be healthy. Even in the nutrition world, I see people I know take it too far. Nutritionists I follow on Instagram post their daily workouts and show all their pristinely healthy foods.

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I’m not saying there’s anything wrong with regular exercise or black bean brownies, but like, it’s okay (actually, healthy) to have a bit of flexibility in your diet. Eating too healthy  and working out rigorously all the time isn’t healthy; in fact, it’s quite the opposite.

It can cause stress, anxiety, food-fear, guilt, and tumultuous relationships with food that can spiral into an eating disorder, or cause people to flirt with disordered eating thoughts and behaviors for years.

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Admittedly, this is a lesson I learned with time. We all make mistakes, grow, and learn. So here are phrases I have banned from my vocabulary, or, at the very least, phrases or thoughts that I recognize as unhealthy if they creep up in my brain or in conversation. I encourage you to read them and assess your relationship with food:

1. ‘I’m banning sugar/fruit/carbs from my diet.’

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Are you? That sounds difficult, sad, and downright impractical. Glucose is your body’s preferred source of energy, and it needs it!

I have no idea who decided bread and pasta are like, the worst thing ever, OR who decided that that the only ‘acceptable,’ sources of carbohydrates are quinoa and sweet potatoes, but it’s time to recognize that carbs are an important part of a healthy diet, as are sources of fat and protein.

So important, in fact, that it’s recommended you eat a majority of your calories from carbohydrates. So embrace that bread baby! And the fruit. All the fruit. And unfollow anyone on Instagram who tells you fruit is bad for you. They are bad for your mental health.

2. ‘I feel so guilty if I eat ____.’

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Eating should never make you feel guilty. You are a freaking living organism for crying out loud. Do you feel guilty drinking water if you’re thirsty? No, you probably don’t.

So why on earth would you feel guilty giving your body fuel when you are hungry? Eating when you are hungry is the same as drinking when you are thirsty. Give. Your. Body. What. It. Needs.

And if you have guilt or anxiety around certain foods, perhaps you need to assess your relationship with eating. Food is just food. If you want an apple, eat an apple. If you want a cupcake, have a cupcake. Your body will break it down, digest it, and give you energy. So eat food. Enjoy it. And move on with life.

3. ‘No food after XX:00pm.’

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Hey just another reminder that your body is a living organism, not a clock or a machine. You should eat when you are hungry. Period. Want lunch at 10:00am? Eat it. Want it at 2:00pm? Also cool.

Clocks don’t always match up with your hunger cycle, and every day is different. Instead of judging when you want to eat, or setting up windows when you can, start listening to your hunger/fullness cues instead of eating on a schedule.

4. ‘I didn’t work out today, so I can’t eat any __________ or go out to dinner/dessert.’

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That sounds like a rigid, unhealthy relationship with food and movement. If you’re moving your body with the sole intention to burn calories, OR you feel you do not ‘deserve’ certain foods if you haven’t worked out enough, you may have an unhealthy relationship with exercise.

Here’s a fun fact: you burn calories all the time. When you’re sleeping, when you’re digesting food, when you go to the bathroom, even when you think – all of those things burn calories.

The human brain consumes roughly 420 calories per day, so you should be eating enough to fuel your brain, organs, and body enough to live through each day with ample energy and mental clarity.

Exercise should make you feel good; it should make you feel stronger. It isn’t a box you have to check off your list every day in order to eat appropriate amounts of food.

I don’t want to look back on my life and regret missing fun dinners or desserts out because I didn’t work out enough that day.

5. ‘Never miss a workout! #Noexcuses! #MotivationMonday.’

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No excuses? What if you’re sick, tired, sore, or having a really stressful day where adding exercise to your routine will greatly increases your stress level? Those sound like darn good excuses to me…

Exercise should enhance you, not stress you out. And you should be able to ride with the ebs and flows of life and skip exercise when you aren’t feeling it or it isn’t convenient and not feel guilty or anxious about it.

Overexercising can increase stress hormones like cortisol, and cause all sorts of nasty impacts on your body/health. Making overexercise unhealthy.

If you think it’s more important to burn calories every day than to maintain your health, you should seriously check your relationship with food/eating.

6.  ‘I was so bad last night….I ate  _____.’

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If you are labeling eating behavior as ‘good,’ and ‘bad,’ you may be flirting with (or have a full blown) disordered relationship with food.

People ask me all the time “Is X food or Y food better?” To which, I always respond, “Foods are very complex and everyone is different and in need of different things, so that’s a very complicated question.”

Try not to view foods as ‘good,’ and ‘bad.’ Sure, there are foods that have more fiber or protein or vitamin whatever than other foods, but just because a food is high in sugar or lacking trace minerals doesn’t make it ‘bad.’

Sometimes you gotta eat for your mental health or to enjoy social experiences. For example, if you choose not to eat cake on your friend’s birthday even though you want to eat it, simply because you think it’s ‘unhealthy,’ you are doing yourself more harm than good. And sometimes you just need a damn cookie after a long day because you are craving it.

Same goes with travel. Tasting new foods while traveling should enhance your travel experience, not cause anxiety. EMBRACE IT.

7. ‘I feel insane if I don’t workout every day.’

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Do you? Because that is a little insane, and sounds a bit like exercise addiction, especially if missing exercise causes you to have anxiety. See numbers 4 and 5.

8. ‘I’m at my calorie limit for the day, so I can’t have any.’

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If you count calories or track macros, I urge you to stop.

Can I ask you a question? Is your body a calculator? No. No it is not. So why are your treating it like a math equation. Every single day is different, so your needs are different each and every day to reflect that.

Some days you may be crazy hungry and need 5 meals and 4 snacks. Other days you may have less of an appetite. Both are totally normal. So why would you try to achieve a specific number each day, you’re actively disengaging from your hunger/fullness cues and REALLY messing with your body’s ability to naturally maintain homeostasis and body weight.

Do yourself a giant favor, and skip the counting. You’ll feel free, and more in tune to what your body wants, and what it actually needs.

9. ‘Earn/Sculpt Your Body.’

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This is something I often hear at gyms or boutique fitness studios. Even at a boutique fitness studio I really love and have a membership to, I see/hear this all the time and it bothers me.

Here’s why: I just don’t think you should feel like you have to treat your body like it’s a goddamn piece of clay for some art show or something. Your body breathes. It digests food. Your brain thinks. It helps you learn, create, share information, and interact with others. It also helps you be able to exercise, and do all other amazing tasks you may need to do throughout the day.

Your body is FREAKIN’ AMAZING. So instead of viewing it as something to manipulate, how about showing it some gosh darn well-deserved appreciation?!

10. ‘I’m on a cleanse/doing a non-toxic lifestyle thing.’

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Lol…I have no idea what people mean by ‘cleansing’ or ‘detoxifying foods.’ These are sexy phrases that have no scientific backing/evidence. No food has shown significant evidence to cleanse or detoxify you…your liver and kidney remove any real toxins so you can consider yourself all good on that front.

All of these cleanses and detoxifying powders and pills and potions and are simply a way for unregulated supplement companies and the ‘health influencer’ Instagram stars who promote them to make money off vulnerable people who are innocently looking to improve their health. Which is pretty shitty and irresponsible of them, if you ask me.

Same with ‘giving your digestive system a break.’ Hey guess what, you still digest things like juice. And your digestive system is designed to digest food on the regular. Like I said in #9, your body is FREAKIN’ AMAZING.

Would you put your pet on a cleanse? No, you probably wouldn’t. Because you’d think to yourself “No, that’s not normal. My dog is supposed to eat every day and would be grumpy if they didn’t.” Well then. Same goes to YOU!

So skip that cleanse, and buy some delicious groceries and EAT. Because eating is satisfying, delicious and fun.

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I challenge you to recognize when these phrases come up in conversation, on TV, on a magazine cover, on an Instagram ‘health influencer,’ star’s stories, or on the wall at a fitness boutique and ignore them. You have the power to do so and it is oh so very freeing.

This takes time and practice to do so be patient and forgiving with yourself. But your brain and body will thank you!

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Announcement: I’m Now On YouTube!

Hey there! Back from a crazy whirlwind 5-week teaching gig that came out of no where and swept me by my feet, followed by a fun-filled 5 day adventure vacation in San Francisco.

I’ve been feeling a bit unmotivated and out of sorts since returning from my trip. This sort of drove me crazy for a few days, but instead of judging my feelings I decided to sit with them, let them pass, and be gentle with myself and allow a few days to get my shit back together.

I’m going to do a little recap on SF on the blog, but I thought I’d have a post to share that I’m now on YouTubeI’m now on YouTube. Check it out here!

I’m new to the ‘Tube but am excited to play around with it. Requests for vids? LMK! Right now it’s super amateur but I’m hoping that with a few weeks of free time before I gear back up for school to just kinda mess around.

Give me your feedback!!

-Kbakes

Top 10 Posts According to Stats vs. My Top 10 && Check Out My New Facebook Page !

In June I revamped a food blog I started a year earlier, and created what is now the kbaked.com you see today. Blogging has not only been a fun outlet for me, but helped me find my voice and has given me a place to stretch and push myself because we all know how much I hate not having “real” homework right now.

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It’s also been a way for me to share my recipes and ideas, which has been fun. As a side note, you may or may not have noticed that I’ve transitioned from vegetarianism to mostly-veganisms for a variety of reasons, a large part of which has to do with long-standing digestive health issues. I plan to write a full post on this soon, but thanks for staying tuned with me through this; I feel SO MUCH BETTER now. Anyways, I plan to keep posting a variety of recipes with different options for different dietary restrictions, vegan, vegetarian, and/or gluten-free, etc.

I can’t go any further without saying a big thanks to all my readers for visiting! I love every single comment and share and appreciate you all!

In other news, you should *~* LIKE KBAKED ON FACEBOOK! *~* :

I started a new Facebook page for fans to “Like” if you’re heart desires. Invite all your friends, too! #shamelessselfpromotion

Today I look back and reflect on the past year [read: I am procrastinating a bunch of stuff I really should be doing]. Anyways, I’ve seen a lot of bloggers I follow do a round-up of recipes that were the most popular in the past year. Since I’ve never done a recipe round-up myself, I thought this could be fun. So here we have it. The Top 10 most popular recipes according to my statistics pages (based on pageviews) vs. my favorite posts form the past year. Enjoy !

Top 10 According to Stats:

1. Lemon Olive Oil Coconut Cake

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One of my first recipes on kbaked.com. I originally made it for my sister’s bridal shower…#tear #nostologia. An example of an oldie, but a goodie. 😉

2. Shortcut Mini Vegan Banana Cake Donuts with Almond-Coconut Glaze.

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Easy. Delicious. Cute.

3. Pumpkin-Apple Spice Fruit Roll-Ups! 

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Fall all rolled up without the junk.

4. Homemade Vegan Cheetos

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I never posted this recipe on Facebook or Instagram or twitter. But for some reason, it still gets lots of hits. Might be the wtf factor. Who knows?

5. 5 Ingredient No-Bake Peanut Butter + Chocolate Teddy Bear Cheesecake Bites

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Yummy, cute, and easy for the win, once again.

6. Pumpkin Spice Chia Seed Pudding

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NOM.

7. Funfetti Cookies with Birthday Cake M&Ms

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*~*make it like your birthday everrryyydayyyyy*~*

8. Recap: The Seed Experience NYC – Cooking Demo with Guy Vankin of Beyond Sushi

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My favorite restaurant’s chef cooking demo recap. I have Beyond Sushi to thank for re-blogging this.

9. Soft Baked Breakfast Bars with Date-Raisin Filling

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Alright.

10. Candy Corn Inspired Veggie Tart: Corn Crust, Roasted Peppers Sauce with Roasted Onions, Sweet Potatoes and Peppers

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As featured on Today.com’s food website !

My Favorites [in No Particular Order !]

1. Vegan Animal Crackers with Coconut & Strawberry Icing

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These were really fun to make and look oh, so wonderful if I do say so myself. They also tasted like a dream. I still have two in my freezer. Sometimes I save a few of my prettier baked goods and freeze them. I usually don’t actually eat them. I just admire them, like art work. Is that weird? Anyways the rest of them were f**cking delicious.

2. Spicy Sunflower Infused Waffle’d Falafel

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Because I love a hybrid and these were SO GOOD. And now I want to make them again.

3. Vegan Chocolate Silk Pie with Coconut-Almond Whipped Topping

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This pie changed me. And it is oh so easy to make.

4. 5 Ingredient No-Bake Peanut Butter + Chocolate Teddy Bear Cheesecake Bites [Vegan]

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A moment of need-for-something-comforting-and-kiddie-like as I made a very difficult transition out of my dream apartment

5. Autumn Black Rice Salad with Pomegranate, Coconut, and Sweet Potatoes

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Essentially a perfect, colorful, filling, tasty lunch.

6. Blackberry Cornmeal Pancakes [Vegan]

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Because these are truly light and fluffy and delicious.

7. Sweet Potato, Parsnip & Sweet Pea Samosas

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Incredible, earthy pockets of joy.

8. Christmas Avocado Toast [Pomegranate and Chili Pepper Flakes]

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So pretty. SO TASTEY. Literally eat this regularly still. Not just good for Christmas !

9. Everyday Vegan Hot Chocolate

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Because this is a daily ritual I never plan to give up. #lovehotchocolate

10. Rainbow Black Rice Salad

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Still a favorite; definitely a game-changer and go-to party food for me. Everyone loves it and it’s easy to pull together!

So there’s my round-up. I hope you enjoyed it. Thank you again to every single reader for every single view, comment, feedback, or share. Blogging is a really weird thing to start, and it’s very nerve wracking at first, but thanks to my nice readers I’ve kept going and am really enjoying the ride!

Happy 2015 ! 🙂