Will I lose weight?

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"Yeah, that's nice, but I want to lose weight. Not maintain weight."

Totally. I get it. I gotchu. I don't think it's helpful to tell people,

"No, just stay the same!!"

When they really, really want to lose weight.

Additionally, there was a time I was very uncomfortable in clothes

to the point that wearing jeans hurt so much on my skin

that I didn't wear them for like 4 years.

Currently sitting in some jeans as I type this.

So I am not anti-weight loss.

It's just that...

I am anti-perfect eating (#whole30)

And anti-diet cycling

(this happens after a diet and

it's NOT a lack of self-control

and NOT YOUR FAULT:

restrict/binge/restrict/binge.

The diet failed you.

You didn't fail the diet.)

And anti-program jumping

(whole30 then #keto

then vegan then

#21day fix then

#macros...

p.s. I did this when I broke up with whole30!! SMH.

I never found

someone else's magical eating program

to fix all things!!)

I am pro-finding a way of eating that makes sense for YOU.

I am pro-finding joy with food.

I am pro-normal eating.

Hint. #NormalEating is imperfect.

#ImperfectEating is normal.

I am pro-creating small habits that are sustainable

and making mistakes in the process

rather than trying giant overhauls

that never stick

and make you feel miserable

until you find a new giant overhaul

that promises to fix you.

"Ok cool. So if I get to normal with food, I will lose weight?"

As you practice YOUR version

of #imperfecteating that is normal for you,

incorporate more movement

that helps you find joy and reduce stress.

Go on more walks and get off your bottom during the day.

(#NEAT- non-exercise activity thermogenesis)

Incorporate strength training

so you can squat on the toilet

when you're 70 years old.

Listen to my podcast with Corrine.

Find a way to LOVE movement instead of using it as punishment.

And then... stay consistent with it.

"For how long? 30 days? 80 days? 90 days?"

No, the rest of your life.

Normal eat and move your body

in a way you love for the rest of your life.

#longfixisthequickfix

Wanna get started on #imperfecteating?

Check out my free veggie guide here.

Or get started on the Intro to Imperfect Eating Course here.

How to let go of a timeline and rebuild your relationship with food

Back in early 2016, I was in a new city, career-less, and writing my personal journey with food and running on my blog.

 

 

I had just quit teaching a few months before and with our move to Atlanta, I had also just left a 9-5 gig at a start-up.  

That February 2016, I sat in our new apartment, afraid to venture out into the world.

I was doing my 4th Whole30 and my social anxiety was at a max.

I felt too nervous to be around unknown foods and eek, go to a coffee shop and let people see that I had no friends? Nope. So I sat in that apartment for 30 days straight while doing my 30 day cleanse.

 

I was also in the midst of my 100 day running streak. These challenges with numbers were uber popular on the internet, and they helped me stay in line, so I kept doing them.      

 

It's only looking back now that I realize how mean I was being to myself. At the time, I thought I was doing something great for myself.

But looking back, I see that the 0 to 100 with food and with running always left me feeling blah once the countdown was over.   

I wasn't motivated to continue on with this new lifestyle when I arrived on day 30 or day 100.   I was burnt-out.       

The 100 day running streak led to a 2.5 month running hiatus. And the only way I could get myself running again was to train for a marathon. (Ugh.)   The 30 day perfect eating streak led to a really icky binge on pizza, chocolate cake, everything.         

 

And then blogging helped me rethink things.  

Jaclyn, what if you don't run back to Whole30? What if you have to figure this out?

What if figuring out how to be a moderate eater is what you need to figure out and that's going to take some time? 

I wrote on my blog, "What if I am no longer a binge eater? If that's true, if I am no longer a binge eater and I am just a normal eater, I'm imperfect, what does that look like? If I am no longer a binge eater, I am no longer afraid of pizza, so how do I eat pizza?"

 


 And when I say it took some time, it took some time.  There is no deadline on this shit. 

Your relationship with your significant other or family member doesn't get fixed in 30 days or less.  

So why would a rocky relationship with food get fixed in 30 days?    

It takes time, and challenges pop up. Like travel, holidays, family deaths, stress, old foods that you haven't eaten in a while.    

 

Just last week, my aunt brought us a package of dates (the dried fruit, a former food I used to binge on) and for a second, "I was like, oh I can't have these in the house!" And then followed it up with, "Yes, I CAN have these in the house."        

I talk more about how I went from eating deep fried Oreo's to only kale to learning to eat pizza AND BE KIND TO MYSELF in this podcast episode with my friend Justine.    

 

You can listen here. 

 

Here's the bottom line: give yourself time to explore your relationship with food and rebuild it. Ultimatums won't work in your relationship with food as you will always have to eat and sugar will always be somewhere you go. Give yourself time.      

   

How to stop being perfect with food so you can be sustainable in your health

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I'll never forget the days I used to get french fries on repeat after work to numb my feelings about my job. The french fries were the catalyst to a dinner of tacos, more french fries, and probably a package of raw cookie dough.


Cool. Some extreme eating happening. Emotional eating. Compulsions that could have given me a sign that I needed to change something in my life... in my career...


But instead, I adopted a perfect diet with rules and I went to the extreme opposite and never allowed myself french fries, tacos, or cookies. I celebrated myself every time I passed up on something indulgent, silently judging the person eating the taboo food and feeling victorious that I was superior and eating perfectly.


Until I realized: Am I *ever* going to get to eat that food? The perfect diet people told me my cravings would go down and disappear, and they did for a time, when I was being perfect in my 30 day window, but then they'd reappear and I didn't know how to handle them...


And then I was like: this is f*cking stupid. I don't know how to eat these foods.

When I do allow myself to eat these foods, I overdo it and run back to a month of perfect eating.

What if I could figure out a way to have these foods in a way that felt good, and if I went overboard,

I just had to learn from it but never never never run back to the perfect diet.

The perfect diet was teaching me to be perfect. Which was super unrealistic.

The perfect diet was not teaching me how to handle life.


And #imperfecteating was born. (You can try my intro course here.)

It didn't have that official name yet,

but I knew I would never force myself to be perfect again

because the need for perfection and control always started a round of all or nothing mindset/actions.

Yuck.

In imperfect eating, you actually learn to eat the taboo foods in ways that feel good.

And in order to learn, you have to practice.

And while practicing, you mess up. Like a lot.

And you deal with it and move on.

The 3P’s of Imperfect Eating

I start with plants. I always eat a crap ton of veggies, fruits, and beans. (Get my Eat More Veggies guide)

Then I look for protein. Meat, eggs, protein powder…. protein!

THEN the fun part. I look for a taste of fun processed foods.

Maybe it’s crunched up tortilla chips on my salad. Maybe it’s half of a bagel. Maybe it’s a mini Snickers. I practice eating these things and get experience and evidence that I can eat these things without going overboard. It feels great to eat sugar and then stop. Which is not something I thought I’d ever be able to do! (Says that girl who only made single serving desserts because she was afraid of having whole packages of cookies in the house!)

Allowing myself to be imperfect has actually helped me be sustainable with how I eat vs when I was perfect or Fck it.

Give it a try. It takes longer than 30 days, so don’t believe anyone who tells you anything is fixed in a month. 30 days is the tip of the iceberg. Lemme know how it goes.

Want support giving it a try? Checkout my Intro to Imperfect Eating Course.

xoxo

How to get over the fears in your head and actually run/walk your first 5k

I'll never forget the first time I went out for a training run by myself. It was a few months before my 30th birthday, and I had been *wanting to become a runner* for like 8 years. I was putting off running a 5k until "I was ready," but "ready" never seemed to magically appear. So I was running on Milwaukee Ave in Wicker Park, and there were people everywhere as it always is in Wicker Park. "Eek, they're prolly looking at how slow I am or how my thighs jiggle."


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I mean, maybe. Some people are assholes.

And like I told my kindergartners,

"Hurt people hurt people."



I knew that worrying about them would keep pushing off "ready" for years down the road.

So I kept running... er, run/walking.



After I ran that first 5k, I started noticing runners as I was driving.

And instead judging them, their speed, or their bodies... I was jealous of them!

They were out moving their bodies, and I was stuck in my effing car driving!!



I think we can all relate to this: putting something off because we don't think we're ready

or that we're good enough

or thin enough

or that it's for other people but not us

or that people in real life will say mean things like people on the internet do.



One thing I've found is that when you start to surround yourself with people working on something similar,

you start to see that there really is good out there in the world,

and the majority of people do want to spread joy and not hate.

Past personal trainers would always tell me that if I want to change the way my body looks,

I should be serious about lifting weights, and while ok yes, true...

I think we run for a different reason.

It's not always about changing your body

but accomplishing a really effing hard goal on race day.

The community you find on race day is like no other.

Kind, motivating, inspirational.

This is probably a good time to mention that my friend, former client, and #runwithjaclyn all star

Melissa Nazario ran/walked her first 5k and sprinted across the finish line!!!!!

We chat about how she got herself to the starting line,

what positive mindset loops she kept going in her head while running,

and why yes, it's okay to run/walk. Seriously, you guys. It really, really is.

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Take a listen here! http://youarearunner.libsyn.com/ep-72-how-to-runwalk-your-first-5k-with-melissa-nazario

Going to a restaurant after Whole30 without freaking the F out

I’ve written a lot about how Whole30 messed me up. Here. Here. and Here.

“Eat these perfect foods for 30 days straight! And if you aren’t perfect, you have to start over again on day 1.”

Cool, thanks.

Imagine being a 5 year old and reading a page in a book. You are only allowed to continue to the next sentence if you read the 1st sentence perfectly, but every time you get to a word with the short vowel e, you keep messing it up! The only guidance your teacher is giving you is, “Start over.” So when you get to it again, you mess up. She isn’t teaching you how to sound out the freaking letter. If she would just help you with this letter, you would learn a lesson and move on.

Whole30 doesn’t teach us how to actually handle:

-stress eating

-how our body will binge eat after a period of restriction

-candy at the office

-going to a restaurant

-traveling to another country

Whole30 says, “Hey. Just be compliant. Follow the rules. If you don’t follow the rules, it is because of a lack of self control. Start over again and be perfect.”

And I subscribed to this, until I realized after 4 or 5 rounds that it was Whole30 that was messing me up, and I needed another way. Something that was personal to me and wasn’t so restrictive.

I found that when I was going out to eat while doing Whole30, I was so nervous. I was afraid of the canola oil on the grill. I was afraid of the sugar in my balsamic dressing. And I was pissed when I would spend $14 for a burger with no bun and couldn’t eat any sides. I missed out on a lot of social gatherings because I was afraid of the food there.

When I quit Whole30, these feelings didn’t magically go away. I had to practice how I wanted to feel at a restaurant.

My goal shifted from having a perfect body and attaining perfect health

to

feeling normal and relaxed…

and not micromanaging every situation with food.

So while diet coaches will make a blanket statement and tell you to go out to eat less often,

I say:

Go out to restaurants where you can enjoy the experience with food.

And that’s our goal with this little challenge.

We are going to checkout all the different neighborhoods in Chicago to EXPERIENCE all the different kinds of food.

That means there will be canola oil, there will be sugar, and there will be gluten. And I will survive.

In checking out restaurants on yelp,

I am looking for foods that I want to eat,

not food that I “am allowed to eat.”

I am allowed to eat any foods I want.

Even greasy french fries. If they’re good, and I am enjoying the experience!



While Whole30 suggests asking the question, “Is this worth it?”

I suggest asking the question, “How can I best enjoy this food experience?”



That means that if I am eating greasy french fries,

I am not constantly berating myself,

“Jaclyn, is this really worth it? Do you really want to be doing this? What’s wrong with you?”


But instead, assuming that I do take care of myself always.

Trusting myself. The way to practice trust is to trust. So I assume I trust myself.

I trust my hunger. I trust my taste buds. AND IMPORTANT TOO: I listen to my fullness.


Meaning, just because I order greasy french fries,

it doesn’t mean I ignore my fullness, eat the whole plate because it is there,

and join the #cleanplateclub.


Trusting hunger and listening to fullness takes time. It takes practice.

And the only way to “get it” is to actually practice it.


Meaning, #imperfecteating, there are going to be times it is imperfect and you eat beyond fullness.

Sometimes people think that when you start imperfect eating, you should just be able to do it perfectly. Which isn’t true. And why I named it IMPERFECT EATING. There are going to be times you “mess up” and that’s part of the process. In the past, that was demonized and you had to start over. And now messing up means you’re doing it right. You’re accepting imperfections along the way.


A 5 year old makes mistakes as they learn to read. We don’t tell them to start over because of a mistake.

We become aware of the mistake, that becomes a teaching point, and we teach so they can learn!



Remember that time we were in Thailand and I ate too much rice at a Korean restaurant! Oops. Life moves on. We LEARN from the shit we mess up.


How you treat your relationship with yourself dictates your relationship with food. Keep being a jerk to yourself and you will keep having a rocky relationship with food. Practice being kind and compassionate to yourself, and your relationship with food will follow. . . What we eat is only 1 piece of the puzzle. How we talk to ourselves about what we eat is a big piece. . . Currently in Thailand and we had Korean food at a shopping mall. Go figure. 🤷🏻‍♀️ . . I ate a little too much rice, and I know this makes me tired and brain foggy. I don't enjoy feeling tired after a meal. I like feeling energized and satisfied. In the past, I'd have told myself, "This is why you can't eat carbs. You eat too much. No carbs for you ever again." Which works. Abstaining works. Until I want to have carbs again. . . Annnnd I really like rice, and WE ARE TRAVELING IN ASIA, so no, banishing rice and distrusting myself is not the solution for the long-term. Completely abstaining is a short-term bandaid. . . At our next lunch or dinner, I remind myself that eating a lil bit instead of lotta bit will help me enjoy the meal more. This is #imperfecteating. We learn, we stop obsessing and being mean, and we move on with life. Xoxo . . . . . . . #jaclyneats #normaleater #thailand #digitalnomad #bangkokthailand #lowcarb #ww #lowcarbdiet #whole30 #lifeafterwhole30 #bingeeatingrecovery #orthorexia #orthorexiarecovery #bingeeating #diet #dietculture #iifym #macros #healthyfood #healthylifestyle #manifestation #balancednotclean #balanced #moderation #intuitiveeating #dietplan #dietfood


Teaching points here are- 1. Slow down 2. Listen to fullness!




It took us some time to decide where to go, and I knew it was a 30 minute drive, and we would have to wait for our food. I hate feeling starving before starting a meal

because I get really restless and it’s hard to have a pleasant conversation or EXPERIENCE the food,

so I had a snack while we were looking for where to eat.

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We decided to try Tesfa Cuisine in Uptown on the northeast side of Chicago. It is a small Ethiopian restaurant. I used to work in Uptown about 10 years ago at the Boys and Girls Club, so it was great to go back!


When we talk about EXPERIENCE with food, yay! This was an experience. When I gained weight 6 years ago, it was because I wasn’t experiencing food. I was just stuffing my face and not even tasting what I was eating.

Imperfect Eating is about ENJOY THE EXPERIENCE and feeling at E.A.S.E. More on that in a bit.

Following the 3Ps (plants, protein, and processed) is a bit hard to do always and also RIDICULOUS TO TRY TO DO ALWAYS. (HI, imperfect eating, not perfect eating.)

Additionally, tracking macros, counting WW points, counting calories, using color coded containers, or asking them to only use coconut oil and Whole30 compliant ingredients would have been ridiculous.

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The only tool we will ALWAYS HAVE to tell us how much to eat is our body.

it’s just that we’ve been taught for so long to not trust our body.

I say, practice trusting your body.


Here’s the food we got.

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Here’s the food left when we were done with the meal.

Clean Plate Club never helps us.

Listening to fullness cues helps us.

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So how does one go out to eat after Whole30?

Use the E.A.S.E. method.

  1. Ask yourself, “What food do I really want to eat?”

    Get it.

  2. Ask, “How can I fully enjoy the EXPERIENCE of this meal?”

    Think of Experience Vs. Mindless. Enjoy the meal. Eat slowly. Taste what you’re eating. Chew. These are some really basic things, but sometimes we need the reminder.

  3. As you’re eating and the thoughts pop up, “Oh no, this isn’t perfect. I am a bad person!”

    Practice thinking about, “Am I ADDING health? OR am I adding stress? How can I eat this food in a way that adds health and not stress?”

  4. As you’re eating, remember that you want to feel SATISFIED and not continuously searching when the meal is done. That means you’re allowed to eat. You’re allowed to experience being full.

  5. As you’re eating, remember that you want to feel ENERGIZED and not sluggish at the end of the meal. While we don’t want to be hungry when a meal is done, it’s also not really fun to feel super tired and like you need to unbutton your pants. That might mean, that when eating a heavy food, you need to eat a little bit slower. Drink water. The food will always be allowed, you don’t have to worry about it not being allowed next week, but the feeling of feeling like crap at the end of a meal isn’t fun. (p.s. It will happen from time to time. Messy practice. But practicing what it’s like to go out to eat and still feel good will help you in the long run. It IS possible to feel good after any type of food.)

We LOVED the restaurant. The steak and lamb were our favorites. And I could eat lentils or chickpeas every day. I have no idea how many calories were in this meal, and I left without needing to unbutton my pants. Success.

Wanna learn to eat at a restaurant and feel good about the decision?

Make sure to checkout my Intro to Imperfect Eating: a 3 Week Starter Course.

My Imperfect Body

I don't have a perfect body, and I am okay with that day to day, but I'm also not immune to the pressure we as women put on ourselves to have perfect bodies when standing next to someone whose body is smaller, leaner, more fit, more muscular, etc.


It's a made up pressure in my head. No one has ever become my friend because of what my body looks like.


I was at a conference in LA a few weeks ago with amazing coaches and personal trainers, and not one of them told me they liked me or disliked me because of what my body looks like.


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Rather they told me I have a really interesting perspective on things and my writing is simple and easy to read. I don't edit much of my writing, to a fault. (I have errors from time to time!!!) I just kinda write how I talk. I am who I am. And that's what they like about me.



And yet, in my head, the thoughts,



"Next time I see these women at our retreat in Mexico, I want to be smaller, leaner, more fit, more muscular."



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Basically, I am not enough as I am right now, I need to fix myself for these women to like me.







Even though these women are personal trainers who have been working out for 10+ years, somehow I am going to change my body to look like theirs in just 60 days flat. FUUUUUCK.






We can't always control the first thought that pops up into our head, but metacognition, thinking about our thinking, gives us the opportunity to reframe our thoughts.











"Next time I see these women at our retreat in Mexico, I will be me. And it will be fine. I will enjoy my time in Mexico because I am on this planet one time and having a smaller body will not help me enjoy life more."











I am still eating the 3P's. That doesn't change. Eating is normal and always stays normal. Imperfect.






I am still running. That HAS changed. I am running MORE these days because I finally fell back in love with running after almost 15 months of dreading it. That's what happens when you go from 0 to 100. You start to hate the thing.

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I do not want to ruin my normal eating or my love of running by trying to do some quick diet and workout program that will sabotage it all.









If you're struggling with the "lose weight fast for summer" idea, do this instead:


1. Think long-term. What do you want your relationship with meals and movement to be a year from now?

2. Mindset. A year from now, what do you want your THOUGHTS to be about meals, movement, and your body?

3. A lil bit now. What small action can you take TODAY to have that life now?


I'm here for ya. If this resonates with you, see if Imperfect Eating and the 3Ms (mindset, meals, and movement) if for you.





xoxo, Jaclyn, Pizza Eater

"monday after a holiday weekend" - is this you?

For a lot of us, holiday weekends bring on initial joy and then also a lot of fear and guilt because of FOOD.

We tend to overeat because:


1. Special holiday foods are there only one time a year


2. We hear a story from family about how we should eat to show love OR or we MAKE UP A STORY IN OUR OWN HEADS about how we should be overeating 

3. The foods tend not to be just plants and protein... Not many families celebrate holidays with green smoothies- and that's okay! Hehe. That would be so boring…


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“We make up a story in our own heads about how we should be overeating.”




We started our day of celebrating with eating at my Italian aunt's house for frittata, calzone, Easter bread, St. Joseph's Zeppolis, and breakfast cheesecake (yeah, that's a thing.)




When I was obsessed with dieting and clean eating from 2014 and on, I was afraid to eat these foods because they weren't clean. 




If I ate them, that meant I had messed up. 

If I messed up and wasn't perfect, then my choices were: 




1. Keep eating because you already f*cked up.

2. Stop eating (fast from eating) because you messed and should feel guilty and shameful for what you've done. 







This was based on a perfectionist mindset about food and myself.

My beliefs were that I had to be perfect, and if I wasn't perfect, well, then F it. Give up on myself. And then punish myself. Repeat, repeat, repeat.










In 2019, I have a different belief system about food and myself.

My beliefs are now that I can be imperfect, and when I do *mess up* and eat something that isn't plants and protein, it's not an opportunity to give up on myself. 




(Notice that I said "WHEN I do mess up" and not "if I mess up." I mess up a lot. Like a lot. I don't eat perfectly and I have survived!)







Something happens, and then we make meaning of it. And we get to CHOOSE to reframe the meaning.








So we were at my aunt's house, and I had the frittata and calzones with cheese and Italian deli meats, I noticed hunger and fullness while eating, I split parts with my husband, etc and still left feeling a little tired from just the eating and sitting. 




So “something happened” (I overate a little bit) and then I get to choose the meaning. 




I could choose “I messed up so I should binge” or “I messed up so I should fast”





 or I could choose “I enjoyed a meal and am tired maybe because we ate and then just sat there so I choose water and moving my body and eating a little slower and finding more veggies.” That one!





So it's the Monday after a holiday weekend. I didn't eat perfectly yesterday. I also didn't binge. I also just want food to be normal always and not a super high stress situation. I just want food to be normal and easy and sustainable and fun and something that brings me health and not stress. 







Notice the biker dude on the bottom is always on the track even with all the challenges ahead. The mistake we make is thinking that challenges pushed us off the track. Challenges ARE the track.

Notice the biker dude on the bottom is always on the track even with all the challenges ahead. The mistake we make is thinking that challenges pushed us off the track. Challenges ARE the track.

So what do I do today? I am not "getting back on track" because I never actually "fell offtrack" as yesterday was part of imperfect eating. If I was on a diet plan, yesterday could have the meaning that I fell offtrack, but yesterday was just a part of my life. My imperfect life. So today I eat.



I choose water.

I choose coffee.

I choose green smoothie + protein powder.

I choose a salad and a piece of leftover calzone.

I choose roasted veggies, chicken sausage, and potatoes.

I choose half of a Zeppolis (donut) and an apple and peanut butter.









Normal eating. It's imperfect and it's fine. It's sustainable and enjoyable. It brings health and not stress. There are no dramatic changes with immediate and also not sustainable results. It's just.... there. It's normal and frankly, not sensational. It's not sexy. There are not marketable products. It's not a big money maker like Keto or Whole30 or Paleo products. It's just normal.









THIS is sustainable and healthy and has no stopping. It's just normal.

Hope you have a great Monday and a great week! 

As always, I'm in your corner--let me know what you need.

Xo,

Jaclyn









p.S. If you are ready to stop attempting perfect eating which will eventually fail and start Imperfect Eating which is sustainable for life, I am running a 50% off sale on my Intro to Imperfect Eating Course.  









It’s a virtual emailed course where I’ll be teaching all the fundamentals of Imperfect Eating, including what to do when you mess up, how to stop telling yourself that you suck, and how to take ACTION because knowledge isn't power if it's just sitting in our heads and not being acting upon.





And the best part is that I’ll be coaching you directly, giving you customized feedback based on your own situation. We'll hop on the phone and conduct a diet audit to see what you're missing and what you need.





Get all the details right here.









See you in the course! 

People who serve alcohol aren't responsible for people who abuse alcohol. <--- really?

Anxiety is way lower right now.

Kinda like how if you have a problem with carbs and you remove the carbs, there is no problem anymore. The rule is easy: don’t eat carbs. You know if you did it and know if you broke the rule.

But that black and white solution is short-lived. ;) 

I found this “give up Facebook for 99 days” project which I thought about joining for a hot second, and then realized it is the equivalent of “give up processed food with Whole30 for 30 days.”

You either do it 100% or fail miserably, and there is no gray area in between. And failing will probably increase usage right after. The restrict—->binge thing I talk about a lot. (I’ve actually done this several times over the last 14 years.

Learning moderation with processed food is much like learning moderation with social media.


I was reading an article about FB and phones...


We have to have a phone because everyone has a phone. Everyone has a phone because everyone has a phone. But before phones, no one had phones and that was that.


We have to have FB because everyone has FB. Everyone has FB because everyone has FB. But before FB, no one had FB and that was that.


Anywho, over the weekend I am going to take some time to figure out how to use social media the same way I learned to have carbs.



One thing I was thinking about was how a previous business coach taught us to put up a blocker on my desktop… So I couldn't scroll on social media...

but it's like... how am I taking a stance against scrolling on social media but encouraging other people to do it by putting up content constantly and updating IG stories constantly?

I was talking to a FB ads guy a few months ago at a party and telling him how I felt about social media,

and he was like, people who serve alcohol aren't responsible for people who abuse alcohol.

That sentence did not make me feel better about what I do with social media.

I’d like to be a responsible content creator and not someone doing everything in their power to make people addicted to scrolling and checking updates.

Some interesting articles about social media addiction:

Addicted to social media?

Social media addiction is a bigger problem than you think

Breaking up with social media…err… taking a break… it’s just like figuring out junk food!

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It’s been a while since I’ve written a blog because most of my writing has been on Instagram. Last week, Instagram and Facebook went out, and we all felt a mini panic about life without social media. I felt a mini panic that some of my writing would be lost forever!



Writing my shit out has helped me heal. Helped me get crazy thoughts out of my head and onto paper….er… screen. But when my writing is on Instagram, Instagram owns it. instagram can go away in a flash, and that would be the end of it all.



I was following a controversial Keto guy on IG for a while because his ideas were so out there, I was intrigued by the cult following he built. Anywho, the day before his Keto book launched, his Instagram account was hacked and all his followers were deleted. Whatever promotions he was going to do for his book no longer could happen. Whatever potential customers he had, gone.



Additionally, I have been thinking more about the health effects of being on social media. Not good. From eyes hurting, thumbs hurting, head hurting… comparisonities. Yuck. How can I call myself a health/life coach while encouraging and participating in this behavior?






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Some ramblings:




Sunday, March 17-deleted FB and IG





Monday, March 18- Voxered clients, emailed my coach, emailed my newsletter, and recorded a podcast episode so people didn’t think I ran off with their money, that I didn’t block them, that I wasn’t dead





Tuesday, March 19- needed to sign on to FB to message a girl from my Mastermind about an upcoming trip- signed on, only looked at her message, saw the red numbers telling me how many messages and posts there were for me to read, consciously chose not to and made mental note of how FB tries to look us in which eventually turns into a mindless scroll and feeling empty inside- what just happened?! I know I usually sign onto FB because I am bored, lonely, avoiding something. FB provides a connection with people, but it’s not a real connection. I always leave feeling worse about myself.





I created a different way to connect with my clients using Slack- so it is a forum that will not collect data and will not contribute to scrolling culture.





FB entered my life my sophomore year of college. So just like dieting has been present in people’s lives for decades, FB has been present in my life for 14 years. I remember my friends at U of I, the big state school in Illinois, they got FB first and then it was rolled out months later to smaller colleges. When it got to Augustana, pretty sure we broke the internet because we were all on it. Back then, it was a novelty. It was cool to connect with people and see who was in your classes. But now… FB and now IG as well… run our lives.





Since sophomore year of college, I have given up FB for lent… I can’t even count how many times. Just like people have done 30 day all or nothing diets and then return to old habits, I’ve done the same with social media. Additionally, I have written in my journal over and over and over again how if I wasn’t on FB, I would be able to get so much more done in my real life. But my loneliness and boredom or avoidance always pushed me to going back to FB. Just like people have thrown food out or refused to buy certain foods… I have deleted the FB app off of my phone. And then just started using it via Safari on my phone. Just like Kris Carr used to throw food out and then spray Windex on it to prevent her from eating it,  I have deleted IG off of my phone to prevent myself from going on it… which also led to me reinstalling IG and deleting 3-4x a day. I started working with a social media manager to help me organize my social media and post things for me- and while she is amazing and you’ve might have noticed my feed looks more colorful and organized, this was a bandaid for a much bigger wound- deleting an app 3-4x a day tells me there is something else going on here that needs to be addressed. Having to walk on egg shells because I don’t trust myself is not a sustainable life.





I tried for the past 2 days to have a life without FB, and unfortunately right now, it’s not really possible though I am doing the work in my business to use other places and to get people off of social media the best I can. 





I texted my husband my plans and shared how Fb and junk food are so similar. There might not be scientific health benefits, but there are other things. I really do enjoy the taste of chocolate chip cookies. And I really do enjoy the connections and relationships I’ve made because of social media. 





So right now I am figuring out what tools I need in place to have a little bit of social media without a lotta bit. How to have social media without social media taking over my life. Additionally, how to run a socially responsible health and life coaching business. Training my potential clients to be addicted to social is not the business I want to run, and I encourage you to be aware of any accounts you follow that are making you addicted to social media. 





Ok so look at your phone or computer that you’re listening to this on. One thing I love about my online teaching job is that that little black dot introduces me to the other side of the world. I get to teach kids in china, and sometimes they’re on the bus with their iPad or train or car. And I get to see china. And it’s all possible because of that little black dot. That camera, right. I get to travel to the other side of the world. And in 25 minutes, it’s done. And I get paid which is pretty cool.





Well, when I am on social media and stuck in scrolling culture, I feel like my phone sucks me in, my eyes are glued to my screen, my chest hurts, I’m overwhelmed by the colors and the options and the clicking the voting. It’s not mindful decisions about the actions. It’s sucking me in, taking my data with each action I make on my phone, and using me. It’s using my data and profiting big time. And this isn’t saying money is bad because it’s not. We need money to live. That’s how an economy works. But the exchange happening over social media is this vapid exchange. When I work with a client, the client receives value in the form of coaching to make actions to change her life and I receive money for that. When I scroll on social media, I lose minutes and most of the time hours of my life and the company is making money off of ad dollars. 





Truthfully, this was my usual routine- click on instagram, look to see who had commented, refresh, refresh, look at some dumb memes, click over to Fb, scroll, scrolll, click to email, click back over to instagram. Sometimes for 30 minutes. Sometimes more. I have no idea. I did some math and I am going to go on the low end because I don’t know the number. But on the low end, if I spent 1 hour a day on social media over the past 14 years, 1 hour a day comes out to 365 hours a year which is 15 days a year, I am scrolling on social media for 15 days a year. If we look at that habit over the course of 14 years, that is 210 days. Over the last 14 years, I have spent 210 days of my finite life scrolling on social media. Hours wise, that’s 5,040 hours. And 1 hour a day is on the low end. I know there are plenty of days I’ve spent way more than 1 hour a day scrolling on social media.









If this behavior continues, at just 1 hour a day, which again, is a low estimate, but if at 1 hour day, in another ten years, 1 full year of my life would have been spent scrolling on social media.









We’re on this planet one time. Scrolling on social media makes me feel empty. This is not how I want to live my life.

Eating on Vacation... do the same as you do at home... EEK

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People think I'm crazy when I tell them to eat the same way on vacation as they do at home...

But it's usually bc they're super restrictive + perfect w/ food at home, so they think I mean they should while on vacay...

I used to be on diets or clean eating meal plans while at home, go on vacation, feel overwhelmed by the abundance of food options, not know how to eat for my body, eat everything in sight because wtf is moderation, feel sick AF from the sheer amount of food and types my body wasn't used to digesting, body would feel physically in pain from overeating, I'd need to take frequent naps while on the trip thus MISS OUT ON FUN, feel out of control w/ food, keep eating bc well, I already f*cked up + when we get home, I am going to have to go on a diet to clear up all the mistakes I made with food while on this trip.

I was overeating bc I didn't know how to handle imperfect foods.

I didn't know how to have a little bit without it turning into a lotta bit.

I never practiced moderation bc I kept telling myself I had an all or nothing mindset. (You are what you say about yourself.)

I repeated this for every trip. It's crazy that many memories have to do w/ feeling sick from food.

Cruise in 2010. Couldn't stop eating gross french fries.

Mexico in 2012. Eat breakfast, get booze + lunch, lay at pool + nap, eat dinner, get room service. Told everyone I was doing Weight Watchers when I got home.

New York in 2013 for a conference. Met Lucy Calkins while sitting on a bench eating a gyro AND a kebab. Not my proudest moment.

Currently in Thailand. Eating for my body, enjoying the culture, soaking up every moment of the trip, + when I overeat, I don't call it a f*ck up. I call this #imperfecteating. It's how I eat at home; it's how I eat on trips. It's just how I eat always.

The scarcity mindset around food f*cks us up. Practice abundance. It seems counterintuitive, but is what you've been doing w/ food actually working for you? Is food perfection followed by food chaos really balance??? Or is it a pendulum swinging between two extremes? I would love to hear if this resonates w/ you. Send me an email and lemme know coachjaclyn@jaclynricchio.com

xoxo

That time an Instagram follower fought me about clean food :)

In early 2018, I started tracking calories... which I hadn't done since like 2010. That's when I was eating like 100 calorie packs of crackers and nuts and not understanding why I was hungry all the time... 

 

 

Up until that point, I was seriously still afraid of food. I had been doing my single serving pizzas and my single serving cookies since ending Whole30 in 2016, but I still wasn't completely confident that I could eat REAL pizza or eat REAL cookies and be okay. 

 

 

I was working with a personal trainer who sensed my clean eating paranoia and suggested tracking calories to PROVE to me that pizza was allowed in my life. 

 

 

It was crazy. In the past, I had used tracking calories as a way to restrict myself of food. And now I was using My Fitness Pal to prove to myself I could eat food. 

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I also started learning more about calories which was previously a no-no word in my vocabulary.

Calorie became neutral and not hyped up. 

I started reading more actual scientific research. I unfollowed clean eating gurus. I learned about energy balance. I surrounded myself (on social media) with people who ate vegetables AND Twix bars. People who were moderate eaters and went on with life not being obsessed with food. Crazy thought, right? 

 

 

So i started writing more about not doing clean eating anymore.

 

 

I made a post about neutralizing the word calories and a clean eating instagrammer instantly messaged me.

 

 

“Severely restricting calories will only cause harm to people. You should be encouraging people to eat clean foods and not use calories as the way to eat." 

 

 

Huh? What?

 

I couldn’t believe it.

 

 

 

I was never encouraging restriction. In fact, quite the opposite!! I was encouraging people to NEUTRALIZE food. To be more comfortable around food. To stop fearing food. To STOP restricting food.

 

 

When I was clean eating, I was restricting like crazy!!! I couldn't eat anything at my parents' house. I could only go to certain restaurants. I could never hang out with friends. I had to be so careful about food. I had to be obsessed for clean eating to work.

 

 

I felt bad that I liked to eat garbanzo beans. I'm not kidding. I FELT GUILTY ABOUT EATING HUMMUS. How insane is that?

 

 

Clean eating was the most restrictive thing I did to myself. Clean eating and placing some foods on a pedestal... thinking of foods as black and white.. THAT messed me up. THAT was restrictive.

 

 

 

And you know what happened... after I restricted and told myself I couldn't eat XYZ... give it a few days or a few weeks or a few months... and I binged on those same exact foods like crazy.

 

 

"Jaclyn, don't eat the cookies at your mom's house. They're full of ingredients you can't read. Don't eat them. They're below you. Don't eat them."

 

 

45 minutes later... I just ate the entire package of cookies and now I have to hide the box because I am embarrassed that I was so judgey of my parents' food and then ate alllll of it when my parents can eat like 3 cookies and move on with their life. 

 

 

So.. no, I wasn't even encouraging people to track calories. I was merely saying that it was a tool that I used to stop seeing food as black and white, but it was NOT the way I was going to eat forever. It was a tool I used for a little bit that got me to where I am today: I had banana and peanut butter for breakfast, a dark chocolate kind bar and coffee WITH CREAMER for a mid-morning snack, a giant salad with protein for lunch... and probably pizza and roasted veggies for dinner. EESh. We eat a lot of pizza.

 

 

It's imperfect eating... and when I allow myself to eat these fun foods, I never feel deprived. I never have to binge because I can eat whatever I want whenever.

 

 

And I got here by using tools... and I have no regrets.

 

 

It was scaffolding that got me from point A (being scared AF) to point B (being comfortable and happy being imperfect!) 

 

When I saw tracking calories as a TOOL and not as a way of life, I was able to release that scaffolding when I was ready. I have no idea how many calories I ate yesterday. That's how scaffolding works. It provides the support we need until we can do things on our own. (And that's how coaching works too!!)





Clean eating did not help me be healthier.

Clean eating did not help me trust myself.

Clean eating encouraged me to be obsessed and decreased my mental health. 

It’s time to stop being scared of being imperfect with food.

 

 

#imperfecteating is where you learn it's okay to be imperfect and still thrive.

 

 

But that’s relative, isn’t it?

 

 

Here's the best part:

Imperfect Eating is unique to your life and your body and your tastes.


 

You're used to a health guru telling you exactly how to eat.

 

Here's how this is different: I am going to tell you exactly how I got from clean/binge to imperfect.. and then I am going to tell you to NOT do my way because then it will be another diet you can quiet. 

 

With Imperfect Eating, I am going to support you to create your own way of eating that fits your life.. instead of taking a way of eating and trying to change your life to fit it. 

 

 

Get #ImperfectEating here (disclaimer: there is pizza involved!)

Are you a member of the clean plate club???

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Scarcity thinking used to rule my life. "There isn't enough! I need to panic because there isn't enough! I need to do crazy things because one day this will run out!"


Scarcity thinking about food drives a lot of our actions, and we don't even realize it.


Have you ever been a member of the clean plate club? Like finished food on your plate past satisfaction just for the honor of being part of this club? (Yeah, a lot of us.) The clean plate club was an actual campaign during WW1 and WW2 teaching kids to finish their food because food scarcity was a real thing back then. Food really could have run out.


Nowadays, for most of us, not so much: Food is everywhere. (Candy dish 6 feet from me as I type this.)


BUUUUT we still have this residual food scarcity thinking from our grandparents reminding us to finish our plate... 


ANNNND if you have ever done a diet, clean eating challenge, or meal plan, you probably have food scarcity thinking. You might be worried about food because you fear there will be a day you're not allowed to eat your favorite food. So you overeat...


I did this every time I finished Whole30. I experienced what it was like to not get to eat my favorite foods while doing Whole30, so when I was done with Whole30, I overate (beyond comfort) all the foods that weren't present in my life. The only way I knew how to "eat healthy" was being on Whole30, so I overate, knowing that my favorite foods would be scarce/non-existent when starting Whole30 again.


Anywho, there is a different way. It's called Imperfect Eating, and it's this amazing place with food where you get to eat your favorite foods and learn to not make yourself feel sick when eating them. And also not ever feel guilty for eating something besides kale. Cool.

to the guy on the internet who wanted to explain processed food to me

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When a guy on the internet tries to mansplain things to me about food, bodies, and weight issues.

Sooo.. listen guy, I’ve been in my body for 33 years.

The first time I thought I was fat was in 3rd grade.

The first time I cried about the size of my thighs was in 4th grade.

The first time I restricted food was in 7th grade. A friend’s mom had the military diet posted on her fridge, and I thought only eating grapefruit was the way to go. That evening I gave in an ate everything in sight.

The first time I saw "success" with a diet was when I was 29 years old. I had a list of perfect foods I was allowed to eat. Absolutely no sugar. And I followed this plan to a T. It was then followed by an enormous binge of every processed food that I had abstained from.

And then, because I was afraid of myself and didn't trust myself around food, I only knew to trust the perfect meal plan, I repeated this cycle of restricting until I binged over and over and over. It was fucking hell trying to only eat perfect foods.

It took 4 years of inner work to recover from that diet. Four years to stop being afraid of food.

I learned that if you're afraid of food, you're probably afraid of your body.

When I worked on not being afraid of food, I also worked on not fearing the imperfections on my body.

The first time I looked at my imperfect body and was ok with its imperfections was this year.

LET ME SAY THAT AGAIN: The very first time in my whole life that I looked at my body and was okay with it was when I was 33 years old.

It took me 33 years to be okay with myself.

So yeah, it freaking sucks that there is a lot of processed food out there. But I don’t care anymore. I eat processed food. Yum. Fearing food, fearing our imperfect bodies… we restrict and then we binge and then we repeat that cycle a million times.

I’m happier living in an imperfect body than stressing the fuck out about having perfect foods all the time.


imposter syndrome again

I’ve been struggling with the imposter syndrome and an upper limit problem. For the past week, I will suddenly start crying and scare the shit out of my husband.


It’s not depression. Or rather maybe it’s just not the same type of depression I’ve had before. 


And it’s not really anxiety. Or again, maybe it’s just not the same type of anxiety I’ve had before. Either way, it’s manageable right now and something I will continue to keep my eye on.


I’m not laying in bed unable to move like I’ve been in the past. This is more of a, wtf am I doing with my life. (A question my biz coach reminded me I need to reframe. It assumes I don’t know what I am doing.”


Anywho-



Imposter syndrome: who am I to be doing what I am doing

Upper limit problem: I do not deserve the success I am after.


This blog post is an open journal post that I am not marketing on any social media outlets, so if you read it, it’s my inner thoughts and struggles about my life right now. Being open and honest about my struggles helps me normalize things.

Thank you for joining me.


Affirmations about my worth as a coach:


My job is not to be perfect. I am open and honest that I am not a psychologist, not a therapist, not a registered dietician, not a nutritionist, not a personal trainer…I am a health coach. I am an educator. I have been teaching for 10 years, and I understand how to look at a problem and teach a solution.


My job is to be open about my struggles, share them, and give people the work I did so that I can help shorten their healing process. 


I cannot control other people but rather I can assist. I may not be their answer, and that’s okay. I may only be a stepping stone to their healing process. 


I am not a guru. I am not a diet book. What I did to heal is not the “right way” as it was person to me.. it’s Jaclyn’s way. 


My job is to share and not preach. 

My job is to ask questions and not micromanage.


I am not perfect, and I will never claim to be.


My job is to help people be okay with not being perfect either.


It’s okay to have an imperfect body, an imperfect day, an imperfect thought process, and an imperfect plate of food.


Perfection does not exist, and yet we are seeking it in so many places in life.


My job is to help people do their best, know it’s not perfect, and be okay with that.


Not being perfect does not mean we do shit work but rather we do amazing work and don’t kill ourselves over it.



Ok. Deep breaths. Moving forward.


Read the book The Big Leap.


Xoxo

The opposite of Whole30

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I’ve written a lot about Whole30, how it actually maximized my disordered eating tendencies instead of squashing them. Meeting my extreme way of eating with an extreme way of depriving didn’t help me get over my love of sugar. It made me want sugar all the much more.

And then walked in a new person with a completely different way of eating.

I watched my coach eat a spoonful of marshmallow fluff, and I was in awe.


"How the F could she put something like that in her body and not continue to eat the whole jar plus a chocolate cake?"

But she did it. And her relationship with food and her body was nothing I had ever seen before. She was strong yet imperfect. It was crazy to me.


My obsession with being perfect resulted me in saying F it when things weren't perfect and thus convincing myself to fall down a rabbit hole. When I instead focused on doing awesome habits and practices for my body and STOPPED focusing on being perfect, things like marshmallow fluff, chocolate cake, and pizza lost their allure.


They were imperfect foods that I practiced being around. In the last 6 months, we have gotten married, moved out of state, traveled through the south, stayed in 6 different hotels with our travels, + stayed w/ parents + in-laws. Being around imperfect food situations was bound to happen. No more searching for the perfect diet or meal plan because with these uncertain food situations, I was going to have to practice TRUST instead of CONTROL.


I have 50 women taking my free beta course on nighttime binge eating, and I am humbled by the early responses.
For so much of our lives, we've been taught to:
-fear and hate our bodies
-fear and hate food
-fear and hate imperfection
-seek out opportunities to CONTROL instead of TRUST

Perfect meal plans require control.

Meal prep Sunday requires control.

Bringing your own food to places requires control.

And when we’re trying to control, it’s often because we lack trust.

Whole30 taught me I couldn’t trust myself around certain foods, so I would have to abstain.


The result is of trying to be perfect with food:

-creating a poor relationship with our bodies
-saying mean things to ourselves over and over
-turning to food to numb pain
-hating how we feel after using food as a drug
-cutting food groups out at the promise of a perfect body
-feeling helpless
-starting the cycle over and over again to gain some sort of control again


I'm excited to work with my beta testers and give them permission to have something imperfect and practice what it looks like to not fall down a rabbit hole.


Here's your permission to do kind things for your body and not worry about being perfect.
Here's your permission to practice TRUST and not control.
And I’m sorry that someone or something in the past made you believe you needed permission.


You can join in on week 2 of the Ending Nighttime Binge Eating by clicking here.

Having 12 cookies plus a pizza plus donuts plus whatever does not mean you're off track.

Having a cookie does not mean you're off track.

Having 3 cookies does not mean you're off track.

Having 12 cookies plus a pizza plus donuts plus whatever does not mean you're off track.


Listen: You're always on track. Or rather on "a track." The track is your life. The track just looks a helluva lot different than you thought it would look. It's not a perfect straight line. (no one's is.)


If you use everything that has happened in your life as an opportunity to learn and grow..

if you approach EVERYTHING as either a WIN or a LESSON..

if you approach everything with a GROWTH mindset rather than a FIXED mindset, you're never off track.

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See the lil guy on the bike in the picture? Even during the dips on the track, he is still on the track. All this dips are making him stronger as he goes. (Prolly has some strong quads vs the guy above him.)



Your challenges make you stronger. Without them, you'd keep coasting along not really doing much in life...

Fun fact: It actually took me a horrible weekend of binge eating an XL pizza + a chocolate cake + cookies + everything else in sight (after finishing a month of clean eating) to decide I was #breakingupwithfoodperfection once and for all.

I'm thankful for that binge teaching me that I needed to take better care of my body and self, give up perfection, stop trying to be a clean eater, and instead practice being a #normaleater.

You're on track.

xoxo


p.s. Your mindset on these things matters. Your mindset dictates your language dictates your actions. If you struggle with nighttime binge eating, I am going to help you with some TACTICAL things. I have a free mini course and I could use your feedback on the lessons before I launch my real course. THANK YOU SO MUCH. End nighttime binge eating!

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I had potato chips with my lunch and didn't die

Chances are if you are living right now and on social media or have Netflix, you know that there is a shit ton of crap in our foods and we need to only eat perfect foods free of chemicals because we’re all going to die if we don’t.


Maybe you’ve done a cleanse or a detox or a clean eating challenge to help you get rid of the toxins. And maybe… after a few days, weeks, months… the toxic food creeped back uncontrollably into your life so you needed to do a another clean, detox, or clean eating challenge to be perfect again.



Orthorexia. Ever hear of it?


From www.nationaleatingdisorders.org


“Compulsive checking of ingredient lists and nutritional labels

  • An increase in concern about the health of ingredients

  • Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products)

  • An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ or ‘pure’

  • Unusual interest in the health of what others are eating

  • Spending hours per day thinking about what food might be served at upcoming events

  • Showing high levels of distress when ‘safe’ or ‘healthy’ foods aren’t available

  • Obsessive following of food and ‘healthy lifestyle’ blogs on Twitter and Instagram

  • Body image concerns may or may not be present


Although being aware of and concerned with the nutritional quality of the food you eat isn’t a problem in and of itself, people with orthorexia become so fixated on so-called ‘healthy eating’ that they actually damage their own well-being.”




This last part is huge.


YES. It is important to eat nutrient-dense foods. Yes, no one is arguing against that.


But the obsession we’ve created around clean foods... the stress… the fear… the need for perfection…


It does 1 of 2 things:


1. You’re unable to live life and go anywhere to eat because you’re not sure your perfect foods will be there.

People kinda get sick of hearing how your foods are perfect and theirs are less than. So you stay home. And you miss out on life. (Who cares about being healthy if you can’t have a healthy social life?)


2. Eventually you binge on all the things you were avoiding.

This wasn’t supposed to be a crazy diet because you were being healthy and clean and doing kind things for your body. But one day, you eventually miss all the unhealthy things… and you binge. Like crazy. And when the binge is over, you vow to return to your clean eating plan because that’s all you know. Either be perfect or say F it.




There’s this crazy option though. An unexplored territory.

I call it being a normal eater.


You’re not a perfect clean eater and you’re not a crazy binge eater.


You break up with food perfection and attempt this space in the middle.

Instead of the pendulum swinging from binge to clean from binge to clean… it hovers in the middle.


It’s amazing.



A lot of people hate that I promote processed foods, but F ‘em.

I spent way too many years stressing about perfect foods, and when we look at where our country is with diets, we gain weight back because we never practice what moderation looks like. We only know PERFECT or F IT and we never practice the middle.


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So yes, I had potato chips with my lunch.

But I also had plants. And protein.



When building a plate whether it is a snack or a meal, I always lead with plants first followed by protein second… and a lil bit but not a lotta bit of processed foods to make sure I am practicing behaviors.. practicing moderation ALWAYS… practicing being a #normaleater and not trying to be perfect.



And for the last 3 years, it’s been amazing.

I love not being stressed about food.

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p.s. If you struggle with late night eating, I am creating a mini course teaching women how to end it in a kind, kind way for themselves. It would mean a lot to me if you took my free mini course and gave me some feedback before I launched it. Thank you!! End Nighttime Eating

the monday after vacation

Ahoy friends!



We just got back from Seattle! Getting back from a trip used to mean starting a new diet. No. Freals. 



I can remember one of the first time I said this was when we got back from an all-inclusive trip to Mexico. I remember telling another couple at a pool it was okay that my belly was hanging out of my suit and I was double fisting mudslides because I was starting Weight Watchers when I was getting home. 





(Why I felt the need to justify or explain myself to strangers... not sure. I think I probably figured they were judging me, my body, and my drinking habits... but really, they were probably just enjoying their vacation and Iiiiiii was the one judging me.)




But today, I woke up early, taught my online classes from my jammies, took a mini nap because dang this time zone thing messed up my sleep, and then ate some scrambled eggs, stir fry veggies, 2 chocolate chip cookies, lemonade, and coffee with creamer. No diet. No egg whites. No black coffee. Just what I always eat. 




So vacay: Listen, I am all for enjoying life. I freaking love sugary mudslides. But there was something off about the way I was going about enjoying life a few years ago.




I was overeating on vacation because of a scarcity mindset. Because I felt like there wasn't enough. Because I felt like I somehow needed to get a good deal by eating all the food.




(Please. And then I think about how much money I've spent on diets, shakes, and coaches to lose that weight... I am thinking that "I have to get a good deal" mindset about food actually has costed me WAY more money than just eating a normal amount.)


So I kinda eat the same foods while on vacay now..

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Here's what I loved about the trip:



-Sight seeing in Seattle- such a walkable city! LOVED IT


-Seeing my lovely friend Christina

-Spending time with our super fun friends Anthony and Gina

-Running! I love running in new places!!



(To my surprise, I walked out of the hotel and was presented with a giant hill.. to which I challenged myself to keep running until I got to the top of it. No matter how far that was. There was def some walking. But I got there! And fun part- I have no idea how far I ran and have no idea my pace because the run wasn't about the numbers. It was about me getting out and exploring. It was about me moving my body.)



-TRUSTING MYSELF WITH FOOD NO MATTER WHERE WE WENT

This means knowing enough about nutrition and my body to know what foods I needed... and what foods would have to do. So when we went to the Space Needle and I hadn't eaten properly before, I opted for some caramel corn and water. The healthiest option? Yeah, for what was there, this was the BEST option for me. Would Melissa Hartwig or Autumn Calabrese approve? Probably not, but I'm not living my life for them. It's for me. 



LASTLY, I know I talk about food a lot because that's kinda what I have going on here in my business right now with Breaking Up With Food Perfection, but the amount of thought or stress I place on food is close to 0. When I was trying to be perfect with food, the stress level was 100.



Because I've done the work, I rarely think about food. When I notice I am hungry, I find something to eat. When it's something imperfect, I don't stress or binge. I just move on with life.



I teach all of this in Breaking Up With Food Perfection.

My clients just completed week 1 of the course, and I couldn't be happier. 



There are the shiny pennies of losing some lbs on the scale. (!!!)  But really... the big and important work... the "this will stay with you for the rest of your life" work is when they're able to go to work, see catered food, have a little bit and not a lotta bit, not feel like shit, and move on with life. When they're able to go on trips, deal with the imperfect foods presented, make the best choices for themselves, and ENJOY LIFE. That's what we need for life. Not a 30 day perfect plan.







The second round of Breaking Up With Food Perfection will open up in the winter. Exact date tbd.  You can get on the wait list here.







If money is an issue, but you really want to do this, checkout teaching online This is how I afforded the $7000 investment I made in my coach. Teach just 1 hour a day, and you will be able to invest in Breaking Up With Food Perfection. 







xoxo 



Jaclyn

Why You NEED to Eat Pizza This Weekend

Ok, you don't have to have pizza if you don't want to, but maybe you like cookies or beer or hot dogs. Cool. DO IT. 

 

 

I want you to PRACTICE having it this weekend.

PRACTICE eating as if you give a shit about your body. That's what moderation is at its core. When we eat fun foods but PRACTICE eating them in small amounts where we are not hurting our bodies and making ourselves feel physically ill. 

 

And it's important!

 

It's important to not always be on a diet, 

 

ANNND it's important to not always be binge eating on weekend in preparation for a diet on Monday.

 

My story:

 

I originally lost weight by giving up my favorite foods. I did whole30 a million times and gave up fun foods. You know, the ones that we lose control when eating. Pizza, bread, chocolate, cookies, alcohol.

 


Here’s what I didn’t know until it was too late:

 

when you lose weight by depriving yourself, it makes the fun foods that more alluring. You binge on them. You may have solved the short-term problem of weight loss, but you create even bigger problems: being obsessed with being perfect, fearing any foods that are not perfect, and binge eating those same foods you fear.
 


After my last Whole30, 2.5 years ago, I ate half of an XL pizza and then rushed to the grocery store to get chocolate cake, donuts, and cookies.

 


Fck.

 


It was then that I realized I would need to LEARN how to have fun foods instead of DEPRIVE myself of fun foods.

 


Perfect meal plans, the clean-eating mentality, and fad diets solve the problem of quick weight loss, but where do they leave you for the rest of life? Probably in a shitty place. They haven’t helped you learn moderation, they haven’t helped you create habits around imperfect life situations, and they haven’t helped you learn wtf to do on a holiday weekend.

 


When we place a certain food group on a pedestal and tell ourselves to deprive, deprive, deprive, we eventually will binge, binge, binge. So the solution instead is to PRACTICE how to have those fun foods.

 


Practice having a serving of pizza.
Practice having a serving of ice cream.
Practice having potato chips.
Practice being a human in real life.

 


I say practice because you’re human, you’re going to mess up, it’s ingrained in you as a human, but messing up is a part of practice.

 


I hope you have some pizza tonight. I hope you go to a BBQ and have fun and not feel like crap after the BBQ. So yes, have some vegetables and plain water this weekend too. Fun foods and nutrient-dense foods can co-exist. And WHEN they co-exist, we are practicing moderation. I would love to be your coach and teach you how.

 

My course Breaking Up With Food Perfection teaches you how. 

 

 

Quick note, Tuesday is the LAST day to sign up for this 6 week course. I don't know when I will offer it again, but also, it will not be at this special beta pricing! 

 

What's included: 

-Welcome to Breaking Up With Food Perfection! (how fad diets are not teaching us the skills we need for life)  

 

-Ending Toxic Relationships - Why Weight Gain/Weight Loss is More About Our Relationships With Food and Self  

 

-WTF Are Calories- a Quick Guide to Nutrition and How Weight Gain / Weight Loss Works  

 

-Creating the "Your Name Diet" - Learning to Eat the Foods You Actually Like  -Eating for Pleasure/Emotions and Not Health- allll the reasons we eat  

 

-How the Heck Do You Listen to Your Body? Picking up on the physical cues we've been ignoring  

 

-The Stuff You Say Matters- Language + Mindset Makeover        

 

You can see, this is a lot different than just following a meal plan. Those only work until they stop working. When we get bored or when we feel deprived, then binge. You will learn skills and mindset habits over the 6 six weeks that will help you for LIFE. And yes, I have pizza every Friday night, I had Girl Scout cookies last night for dessert, and I had Gushers with my lunch today. <3      

Breaking Up With Food Perfection teaches you skills beyond the perfect 30 day meal plans.

Should you be eating 1200 calories?

Let's talk about water. Water is a tricky thing. When you don't have enough water, it's not good. In the short run, you're super thirsty! Long run- you can die of dehydration. If crops don't have enough water, they won't grow. Cool. Not enough water is not good.

 

Agree? 

 

But also... when you have too much water, it's not good either. In marathons, sometimes people over drink water, it messes with their salt balance, and they get sick from having too much water! If it rains a shit ton, field flood, crops die, crap! So too much water is not good either.

 

Agree?

 

 

Water itself is neutral. Water is neutral. When we have too much water, that changes. When we have not enough water, it changes. But water is neutral.

 

Some people track how much water they drink and try to drink more.

Some people just drink when they are thirsty.

Whatever works for ya. Cool.

 

 

So let's talk about calories. I asked this question in my FB group a while back. 

I wanted to know what people thought of when they heard the word calories.

 

A lot. People thought a lot.

 

A lot of it was negative.

 

Anxiety. Just one more thing to track. Very tedious.

 

We have a negative relationship with the word calories because in the past, we have been told/trained/influenced to feel shitty about calories.

 

Cut calories. Track calories. Only eat 1200 calories in a day. 

 

 

No, seriously. Someone out there in the world is telling women that they should only eat 1200 calories in a day. It's all over instagram, and i don't know why!!



 

unnamed 2.jpg

 

So let's remove some of the feelings we have about calories and dig down into what a calorie is. 

 

A calorie is a unit of energy. When we eat calories, we get energy.

 

I happen to like calories because I like food.

 

I like getting energy from food.

 

I don't like tracking calories just like i don't like tracking water. So we don't have to!

 

But calories and water are actually really awesome and positive things in my life because I choose them to be. 

 

And just like water, when we have too few calories, some stuff happens, and when we have too many calories, some stuff happens.

 

When we restrict ourselves down to only 1200 calories, we feel hungry, deprived, angry... and eventually we binge.

 

When we binge, we probably consume 3000 calories in one sitting!

 

 

When we slowly reduce calories by ending our binge eating, when we start noticing how our body feels, when we eat to 80% full instead of 120% full, there is a natural reduction in calories and we lose weight. That's it. 

 

 

When we learn about calories and what they do for our bodies, we start to understand on a biological level wtf is happening! We start to notice which sources of calories make us feel best. We start to notice which sources and which quantities make us feel not so good.

 

 

So listen, calories are not the enemy. You do NOT need to eat 1200 calories to lose weight. (And shouldn't... you'll eventually binge...)

 

What we do with calories can be explored... 

 

 

 

We'll be talking tonight on my free nutrition class.. demystifying all the crap out there in the fitness world. Class is tonight at 7pm CST. There are only 3 spots left on the webinar platform so make sure to get your spot! 

Here <----

xoxo

Jaclyn

 

p.s. Email me at coachjaclyn@jaclynricchio.com and lemme know... what are your thoughts on the word calorie? Are you open to changing your relationship with it?