(No Pills. No Diets. No Sales Pitch.)
90 days ago, I was a happy girl. However, I was not satisfied with where my weight was at. I made three simple, sustainable changes to create a healthier lifestyle. As in, the things I changed, I changed for life. And I’m happy to live with that! In doing so, I lost 15 pounds and I’m feeling fantastic!
Now… some of you read that word “change,” and you’re already thinking “I’m out.” Let me share something with you friend… because I love you, I will tell you the hard truth: The definition of insanity is doing the same thing over and over again, while expecting different results. If you are serious about becoming the healthiest, happiest version of you… you’re going to have to make some changes. Yep, straight up. #Here’sToChange
So here we go…
What I’m about to share with you is not a sales pitch. I will not name names, or promote companies or products. This is simply to share with you a healthier way of living, a way I’ve found that works great for me! Take it, tweak it and find what works for you!
“I made three simple, sustainable changes to create a healthier lifestyle. As in, the things I changed, I changed for life. And I’m happy to live with that! In doing so, I lost 15 pounds and I’m feeling fantastic!”
-Katie Hedrick
1. I break my fast in a healthy way.
I have found SO much conflicting info about the first meal of the day: Breakfast.
I’ve read everything from eat a large breakfast to eat a small breakfast to workout before you eat. Or eat breakfast before you work out or down a bulletproof coffee upon waking or skip breakfast all together. Ack!
Finally, I found some information that worked great for me: Don’t worry so much about when you eat breakfast. Simply realize that WHEN you eat, you are literally breaking a time of fasting. (Your body has been abstaining from food all night!) So WHEN you eat and break the fast, do it in a healthy way! THAT made sense for me. THAT was something I could figure out!
For years and years, I had grabbed something quick in the morning. Typically it was something loaded with sugar, fat and carbs (you know those tiny, little muffins that are so conveniently packaged?). Yep, that’s what I did. Yikes!
Once I learned the concept of breaking my nightly fast with something that would actually fuel my body, instead of set me up for a blood sugar crash, I found a shake loaded with protein and probiotics. It’s low in calories, low in sugar and highly nutritious. Also, it works great with my on-the-go “Mompreneur” lifestyle. (I will not drop the brand name here, but I will say that I’m very supportive of high quality, direct sales companies!) Find a shake, or a healthy breakfast option that works great for you and your lifestyle!
Simply changing my breakfast routine helped change my mindset. It’s easier to make healthier choices during the day if you start first thing in the morning. It sets me up for success!
2. I traded soda for water, lots of water.
On May 5, 2019 I gave up Cola for good. I didn’t drink a ton of soda, but I had one every day at lunch, and I had done if for YEARS. On Cinco de Mayo, I put a stake in the ground and I quit, cold turkey. I also immediately upped my water intake to 100 ounces a day.
At the time, I had a month’s worth of soda cans sitting in my fridge. I dumped them out, every last one. Then I proceeded to experience a week of hellacious headaches, but there was no turning back. It’s one of the best decisions I’ve ever made.
My skin cleared up completely, where previously I had experienced hormonal acne. The heartburn I had periodically dealt with was completely eliminated. After the withdrawal headaches subsided, the migraines I’d dealt with for YEARS were substantially improved and I lost 5 pounds super fast.
I look back at the one single soda I used to drink every day and I’m blown away to think of the empty calories, loads of sugar and nasty chemicals I was dumping into my body. No more!
These days, I drink water like a camel. Ha! Personally, I prep five 20 ounce water bottles each morning and keep them in the fridge, front and center. The water bottles are the first thing I see when I open the refrigerator door, making them easy to grab and go!
3. I eat mostly protein and greens.
I grew up a corn-fed, comfort food, Midwestern girl. I thought meat, potatoes and allllll the carbs made up a well rounded meal.
I was wrong.
It turns out the foods that fuel my body best, and keep me feeling great are proteins and greens.
I thought this would be the hardest change for me to make. I just knew that I’d feel hungry all the time if I didn’t load up on carbs and bread at meal time. I’ll admit, for a few days, it was a little tough… but only because I hadn’t conquered the mindset I needed to. This change was mind over matter and making simple adjustments.
I found that I could adapt almost any meal into a healthier version easily. A burger and fries turned into a burger with a “lettuce bun” and a side salad. So easy!
I quickly became a salad lover. Now, salads are a side dish with almost every meal. I found that salads are SO versatile! When I’m grocery shopping each week, I’ll buy different types of lettuce, plus whatever raw veggies are on sale. This keeps every salad fresh and different and exciting!
I do still eat carbs, but they are in moderation. Instead of 2 dinner rolls with a meal, I’ll eat half of one. Or instead of a sub sandwich on white bread, I’ll do a wrap, loaded with veggies and meats inside! If we’re out for Mexican food, I’ll eat 12 tortilla chips slowly, instead of inhaling the entire basket. (Come on, you’ve done it!) Instead of a full serving of mashed potatoes, I’ll take half the amount and pair it with a large serving of vegetables.
My body quickly adjusted to a diet rich in protein and veggies. I’m surprised at how I feel full (and healthy!) in between meals. Some of my favorite meals now include steak and a salad, shrimp and a salad with guacamole and homemade chicken salad on a lettuce wrap!
Life is for living, my friend!
I do still occasionally have treats. Once in a while, I’ll have a small ice cream cone with my kiddos, or a cupcake at a birthday party, or an iced Mocha (favorite!!). The trick is asking “Will this food bless my body?” (Thanks for the tip, Rachel Hollis!) Sometimes the answer is yes. Sometimes it’s no. Everything in moderation and mind over matter.
I’m still making changes on the journey to the happiest, healthiest version of me. For example, my sleep pattern needs some work. Also, my exercise routine could be improved. As of now, I get walks in when I can, and I’m constantly chasing my three kids around. I think the trick is moving your body every day, in some way.
No matter what your weight or body shape is, or where you are in your journey, I hope that you choose to be happy. Your happiness and self worth should not be determined by a number on the scale. Happiness is a choice, one that you alone get to make. Only you get to choose who you want to be, how you want to look and exactly what happiness and the ideal life look like for you.
We’re all a work in progress! And there’s joy in the journey. I encourage you to not compare yourself to my journey, but rather use it as inspiration on your own journey to becoming the happiest, healthiest version of you! You got this!
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Tell me more
Hi Tanja! There really isn’t more. This is not a sales pitch or product push. I basically just learned to eat and live healthier and it made me feel so good that I wanted to share my simple, basic methods with the world. If you download my “Getting Healthy and Happy Guide,” it will give you more detail, including some non-traditional health things that I’ve started doing… but really, eat healthy and move your body a bit, and it will make a HUGE difference! Cheers to good health! 🙂