3 Easy, Stress-Free Ways to Eat Healthy While Traveling

Hi gorgeous!

Mark and I are neck-deep in our big move to Canada. He graduated last Friday and we started our trip bright and early Saturday morning -- driving allllll weekend and finally ending up in Ohio (where I'm originally from) to visit my family for a few days.

Tomorrow, we will make it to the PROMISED LAND of great Canada!

Still so surreal to me that all this is happening.... BUT I'll write more blog posts about it, or else this email would be way too long and I know you're busy ;)

Whether you travel for work or pleasure, maintaining a healthy lifestyle that makes you feel energized and great does NOT have to be stressful! In fact, you can stick to a pretty similar routine, even when you're on the road - it just takes a little education and planning ahead.


Here are my three go-to tips when it comes to staying healthy while traveling:

1. Pack yo snax!

Even if you're traveling via airplane, you can bring SO many different options for snacks. And if you're traveling in the car, this is even easier. Some of my favs include:

- Pre-cooked chicken breasts
- Hardboiled eggs (better if not on a plane because #stinky)
- Sliced veggies like peppers, carrots, etc.
- Individual bags of SkinnyPop popcorn
- Protein/nutrition bars - my faves include KIND, Quest, FitJoy, Lara Bars (I honestly prefer the bars like Kind/Lara with whole-food ingredients, even though they have less protein. Sometimes the protein bars bloat my belly, but they're still great travel options if I need to.)
- Pre-made protein pancakes or energy balls (oats, PB, protein powder, cinnamon)
- Fruit (apples, berries, bananas, whatever)

Not only is it MUCH cheaper to pack your snacks ahead of time, it's usually much healthier than having to make choices on-the-go.

2. Pick healthy options at restaurants/gas stations.

Chances are, you'll probably be eating out a lot more and won't have the chance to cook all your food like you would at home.

Of course it's fine to enjoy yourself and indulge in things you normally wouldn't get the chance to (see point 3), but 80% of the time, make healthy options that revolve around protein and veggies, and always get sauces on the side. A good example of my go-to out meal is either steak or chicken, side of steamed broccoli, and a side salad with balsamic vinaigrette on the side; or a #BAS (big azz salad) with lots of protein and veggies - again, with dressing on the side.

If you're stopping at a gas station, best options include fresh fruit, pre-made salads (without the dressing), greek yogurt, hardboiled eggs, protein bars, carbonated water.

3. Be discerning.

Like I said in point 2, you're traveling - enjoy yourself! But be discerning about things you REALLY want vs. what you think you 'deserve' or 'should want' simply because you're on vacation.

If you know you're going out to pizza that night, for example - no need to opt for a salad! Just make healthy choices for breakfast and lunch that day (i.e. eggs, salad, etc.).

A vacation doesn't need to be a free-for-all where you eat yourself to death. Focus on finding enjoyment in things other than food. Trust yourself to make healthy choices, and when you DO indulge, make sure to do so mindfully - because feeling overly stuffed and needing to unbutton your pants isn't comfortable, either ;)

Hope this helps :) Save this email and refer back to it next time you're traveling! And if you have a friend or family member that travels a lot, please forward this along to them.

I'll update you when I get to Canada!



You ARE Good Enough. Here's How to Believe It

Good morning, love!

Happy MONDAY, my favorite day of the week.

Call me crazy, but there's something I love about getting a fresh start to the week - and honestly, ever since I realized that I'm in control of how I feel about my life... it's made all the difference in the way I view my life, my circumstances, my attitude and my happiness overall.

If you're feeling down or dragging your feet this Monday morning, not to worry.

My hope for this email is to give you some inspiration to pick up that pretty little head of yours, completely own this day and this week, and feel like the confident, strong & sexy B0$$ you are. :)

I've been making videos on my daily walks for my Facebook page lately, and today's goes into a bit of detail about something that pisses me off about the fitness industry, and it's this:

The fact that the fitness industry LOVES to remind you/make you feel like you're not good enough.

That you need THIS product to feel better. Or, in order to be loved, you need a 6 pack (which you can get in 7 days by eating 1/2 of a cucumber, 2 pickles and a half of a glass of water per day *insert sarcasm here*).

I. am. sick. of. it.


Because I, too, was sold on the lies that I wasn't good enough. I wasn't lean enough, pretty enough, smart enough. I believed it for the longest time - no matter how 'perfect' or 'put together' my life seemed from the outside.

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This is a bold claim, but put quite simply:

My mission is to shift people's perception of what HEALTHY is and radically transform the current state of the fitness industry. To give a big F U to all the people and companies that sell you on the lie that you're not good enough. That try to tell you in order to be [loved, appreciated, respected] you need to look a certain way.

Because here's the thing that NO ONE TALKS ABOUT:

Your mental health is JUST AS IMPORTANT - if not more important, than your physical health.

Oh, and here's the big ole warning sign they don't tell you when you sign up for a 30-day program to get "shredded abs quick":

If you're not happy with yourself now, you won't be happy when you get a six pack.

...And chances are you won't even come close to getting that six pack because you have so many self-limiting beliefs holding you back, that it's only a matter of time before you sabotage your own success.

It may sound harsh, but it's true - I know because I've been there. Even recently.

When you're constantly sending signals out to the Universe that you're not good enough, you don't measure up, you always fail, you have a hard time being consistent -- you're just going to attract more of the same.

What you think about, you attract more of.

So this week, I have a challenge for you:

Let's focus on re-framing our way of thinking from, "I suck. I'm a failure. I'm inconsistent. I don't follow through."


"I'm perfectly made, just as I am." "I see a goal through to completion." "I'm really good at whatever I put my mind too." "I am disciplined and focused."

It's almost counter-intuitive, because for some reason you'd assume that if you start loving and accepting yourself as you are, that you'll just settle there and won't see results.

But it's the OPPOSITE.

That's the crazy part!

Literally, the second I stopped doubting myself, saying negative things to/about myself, and FINALLY started giving myself some credit:

My body and the way I viewed it drastically changed.

All of a sudden....

sticking to my diet didn't feel like something that was so. freaking. hard. and that I could never follow through with... it became effortless and I hardly had to think about it.

I wouldn't be afraid to wear a bathing suit, but rather started seeking out opportunities to have more fun in the sun because #yolo life is short.

My darling, hear me when I say this: from the bottom of my heart, you are SO WORTHY. Right now. Just as you are.

So, so worthy.

You don't have to change a thing about you to be loved, accepted, cherished and desired.

Your body - but most importantly your mind, and the impact you're here to make on this world - depends on it.

Please believe it.

Now let's go eat well, move our bodies, and feed our minds wonderful, insightful information (podcasts, books, etc. - not social media or anything that causes us to compare ourselves or feel less-than-stellar)... because we LOVE ourselves and believe we're worth it.

Sending you so much love and positive vibes this week!



No Matter How Much You Ate, You Do NOT Need To Make Up For It

My relationship with food over the years has been interesting.

I remember back in high school when I was dancing, I would literally eat whatever I wanted, whenever I wanted to eat it.

This meant spaghetti and Coke for breakfast some days, huge chocolate chip muffins they'd sell at school, full Chipotle burritos + chips, Chinese take out, hamburgers and Skittles at football games, Subway sandwiches + a full bag of chips.... ugh, I am drooling just thinking about it.

And the wonderful part (although my inside were prob. close to rotting, lol), was that I stayed SO thin. Maybe I can thank dance for that. Maybe it was my high school metabolism. Either way, I was skinny.

A summer trip to Chicago to visit my brother while I was in high school. Look at my lil baby toothpick legs!

A summer trip to Chicago to visit my brother while I was in high school. Look at my lil baby toothpick legs!

But the best part was that I don't remember EVER thinking about food. I don't remember EVER saying "Omg. How many carbs are in this? Does this fit my macros? Maybe I shouldn't eat this." I just ate when I was hungry. Stopped when I was full. It was marvelous. It was freedom.

Fast forward to college when I gained interest in health and fitness. I started working out with a personal trainer who put me on a meal plan, but I was still eating a LOT of food. I remember my breakfast looked something like 2 eggs, a whole banana, avocado, toast, tomatoes. WOO! Livin the dream. And I started to see great results.

But then the downfall came. I became obsessed with the results I was seeing.

I became addicted to wanting more results. Better results. Faster results.

So I went from complete food freedom to complete food obsession -- often tracking every piece of food I put in my mouth, refusing to eat anything that wasn't 'clean,' and then at the darkest depths of all of it - transforming into Binge Eating Disorder.

I'll talk about my history of that in a later blog post, but today I want to share with you:

How I overcame the obsessive "all-or-nothing" mentality when it comes to food, and how to navigate the feeling when you eat too much and feel the urge to 'make up for it.'

Let's start with answering the main question: how did I reverse those obsessive thoughts?

Well, first of all -- I'm not sure it's ever really completely possible to reverse the thoughts. Once you've had an eating disorder (or disordered eating patterns) for the good part of a few years, those thought patterns are pretty hardwired into your brain. And the only way to change the way you feel toward food is to change the way you think.

That means every time you have an obsessive tendency, like "ugh I ate too much X last night. I'm just going to not eat all day tomorrow." Or, "I'm just going to eat this WHOLE pizza tonight, because tomorrow I'll go back to being perfect. I'll just do more cardio to 'make up' for it."

The only way you're going to overcome these ingrained ways of thinking, especially if you've been thinking this way for years and years, is to replace these negative thoughts with a positive.

According to the Power of Habit, when you're trying to get rid of a negative habit in your life (like quitting smoking, giving up an eating disorder), you have to replace that habit with something else in it's place or it won't stick. That's why when you're in eating disorder recovery, you have to have something else to apply your energy to, especially in the times the urge comes on to binge.

It's different for everyone, but things that worked for me were journaling, walking, painting my nails, reading a book, talking to a friend, getting out of the house -- just doing something else... ANYTHING else, that wasn't eating.

I plan to talk much more about my history with my eating disorder, but for the sake of this post, let's say you're past the lowest lows of it and are living a somewhat normal life, but you still tend to have small tendencies or thought patterns that linger.

Every time one of those "all-or-nothing, I'll eat all of this and make up for it tomorrow, I just won't eat again until this is all 'burned off'" thoughts comes up, here's what I try to do.

1. Take a step back. The thought usually originates either as I'm eating something off my meal plan or not considered 'healthy.' Even if it is something healthy but I've eaten more than my macros 'allow' for that day, the subconscious guilt/shame/need to be perfect thoughts start creeping in. "You shouldn't be eating that," which turns into, "It's OK. Just eat that tonight and then tomorrow you will [ultimatum]" ... like I'm bargaining with myself to do hours of cardio/fast because I'm eating a banana with freakin' almond butter that's outside of my macros.

If you can catch yourself during the stage where you're still eating, you're golden. Because the next step is...

2. Don't have a scarcity mindset. Remind yourself that this isn't the only time you're ever going to be able to eat 'said' food. Most of the time when I would binge, it would be on completely normal things I could eat every single day if I wanted to: peanut butter, ice cream, cereal, pretzels, random things that didn't even necessarily taste good... but gave me so much comfort because it became a habit.

Now, I try to remind myself (if I'm in stage #1 above), to not have a scarcity mindset. Instead, have an abundance mindset. Remind yourself that whatever food you're eating will always be there... even tomorrow. You don't need to eat all of it right now. And it won't make you feel better to eat ALL of it. Whatever it is, prepare it (don't just eat it out of the package), put it on a plate or in a bowl, sit down, eat it slowly, savor it. THAT is true mindfulness. And THAT is how food is meant to be enjoyed.

3. Let's say you don't catch yourself while you're actually still eating or about to eat...

So the damage is done. You've gone over your macros. Maybe it was only by a banana (gasp! How terrible! *Side note, I don't mean to make light of this because I know how crazy it sounds that we dramatize something like eating a banana so much. But can we just take a step back for a moment and look at how silly that really is? It's a freakin' banana. A BANANA. You won't die just because it has carbs. I like to think I'm a smart girl but when I have thoughts like this I'm like come onnnn Julie, perspective. There are starving people in the world.)

Sorry, rant over. So maybe it was only a banana. Or maybe it was way too much of whatever food.




If I've learned ONE lesson in recovering from binge eating disorder, it was the thought above that no doubt healed my ingrained thought patterns. I repeat this to myself whenever I feel that guilt or shame or embarrassment creep in.

(P.S. I understand if you're reading this and saying "you shouldn't feel shameful or guilty! It's just food." But when you've had (or still have) an eating disorder, these self-created pity parties bring about SO much guilt and shame and embarrassment that it's debilitating. That's why so many people never speak about them or get help for them.)

For me, it was because of the "need to make up for it" mentality that started the vicious cycle of binge --> deprive --> binge --> deprive in the first place.

And by simply taking the "deprive" mentality out of that cycle (aka 'making up for it'), the bingeing becomes so much less tempting.

So let's say it's the night after you've eaten 'too much' or 'outside your normal diet,' please give yourself some grace and repeat that message to yourself.

No matter how much you ate, you do not need to make up for it.

You do not need to fast/not eat the next day.

You do not need to go on a juice cleanse or consume only water.

You do not need to do hours of cardio to burn it off.

Give yourself permission to not be perfect. Cut yourself some slack. You're not a bad person because you strayed from your diet for a day...


And if you can't give yourself the grace and acceptance to feel OK and normal in this moment, here is your permission to fck things up sometimes. Because you're not perfect. I'm not perfect. No one is perfect.

I pray that if you're reading this, you find it at the right time that helps you resist the urge to 'make up for it.'

But let's say you've already attempted to do that by fasting, doing extra cardio, whatever your vice is (for me it was always overexercising)....

4. Understand that the more you give into those urges to 'make up for it,' the more power you're giving food and addiction. At first I started to write 'It's OK this time, just know that it shouldn't become a habit'... but then I erased it because it's never OK to feel like you need to punish yourself for what you've done. Because what becomes OK just this one time, will just become acceptable the next time you overeat. And the next time. And the next time. And "just one more time." Sound familiar? Isn't that how the binges started in the first place?

Resist the urge to punish yourself.

Break that habit of 'making up for it' TODAY. Not next time you overeat. NOW.

You are not a bad person just because you ate too much.

You will not undo your progress just because you went off your meal plan once.

Cut yourself some slack. Get rid of the urge to 'make up for it.'

Move on and don't give food or exercise the power over you. Remember, YOU control your habits, thought patterns, life. Take responsibility for where you are right now. As hard as it may be, seek help if you need it. I wish I would have WAY sooner than I did!

Stay strong, my sweet friend. You're not alone.



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