muffintop-less:

You are good enough.. don’t let anyone tell you otherwise!

muffintop-less:

You are good enough.. don’t let anyone tell you otherwise!

muffintop-less:

My nightly “dessert” tastes exactly like Reese’s peanut butter cups! 
Sooo good and keeps my sweet tooth in check without all the sugar and junk. The recipe is on my website! It’s super simple and easy to make! Enjoy =)

muffintop-less:

My nightly “dessert” tastes exactly like Reese’s peanut butter cups!

Sooo good and keeps my sweet tooth in check without all the sugar and junk. The recipe is on my website! It’s super simple and easy to make! Enjoy =)

muffintop-less:

“In the moments before people begin to binge eat, they often feel some kind of negative emotion – from sadness to anxiety to loneliness. Does binge eating make them feel better? Why do some people have an urge to eat when they’re down while others don’t? New research released online this month investigates how the brain reacts to food when people with bulimia are experiencing negative emotion. Researchers at UCLA gathered data on a small group of women with and without Bulimia Nervosa. They showed the women pictures of a chocolate milkshake or water and gave them tastes of both, all the while examining images of their brain using an fMRI. Women with bulimia nervosa who reported experiencing negative emotion just before the experiment exhibited greater neural activation in their brains (putamen, caudate, and palladium) in anticipation of the milkshake. In other words, when a bulimic woman is sad, for example, her brain reacts strongly to the thought of drinking a milkshake. The specific parts of the brain that were activated are associated with our “reward circuitry.”
The authors suggest that a bulimic person’s brain may become conditioned to make a strong connection between experiencing a negative emotion and having a craving to binge. This means that, for women with bulimia, simply feeling sad can trigger the brain to crave food. However, the brain did not react in the same way when these women actually tasted the milkshake, only when they saw the picture of it and anticipated drinking it.
The authors suggest that this might help explain why it’s so hard for people with bulimia to resist temptation when they’re feeling down (e.g. staying away from a fast food restaurant with tempting signs). And at the same time, they aren’t satisfied with a few tastes and end up binging in an effort to feel as good as they had hoped at the first sight of the food. The study is one of the first to examine images of the brain in women with bulimia.
As a result, it’s a preliminary finding – the sample was small and nobody actually engaged in binge eating during the experiment. Nevertheless, the study sheds light on how neural activity in the brain is related to why people may crave food when they’re feeling down, be unsatisfied by the first few tastes, and end up binge eating.”
By Sumati Gupta, PhD.

muffintop-less:

In the moments before people begin to binge eat, they often feel some kind of negative emotion – from sadness to anxiety to loneliness. Does binge eating make them feel better? Why do some people have an urge to eat when they’re down while others don’t? New research released online this month investigates how the brain reacts to food when people with bulimia are experiencing negative emotion. 

Researchers at UCLA gathered data on a small group of women with and without Bulimia Nervosa. They showed the women pictures of a chocolate milkshake or water and gave them tastes of both, all the while examining images of their brain using an fMRI. Women with bulimia nervosa who reported experiencing negative emotion just before the experiment exhibited greater neural activation in their brains (putamen, caudate, and palladium) in anticipation of the milkshake. In other words, when a bulimic woman is sad, for example, her brain reacts strongly to the thought of drinking a milkshake. The specific parts of the brain that were activated are associated with our “reward circuitry.”

The authors suggest that a bulimic person’s brain may become conditioned to make a strong connection between experiencing a negative emotion and having a craving to binge. This means that, for women with bulimia, simply feeling sad can trigger the brain to crave food. However, the brain did not react in the same way when these women actually tasted the milkshake, only when they saw the picture of it and anticipated drinking it.

The authors suggest that this might help explain why it’s so hard for people with bulimia to resist temptation when they’re feeling down (e.g. staying away from a fast food restaurant with tempting signs). And at the same time, they aren’t satisfied with a few tastes and end up binging in an effort to feel as good as they had hoped at the first sight of the food. The study is one of the first to examine images of the brain in women with bulimia.

As a result, it’s a preliminary finding – the sample was small and nobody actually engaged in binge eating during the experiment. Nevertheless, the study sheds light on how neural activity in the brain is related to why people may crave food when they’re feeling down, be unsatisfied by the first few tastes, and end up binge eating.”

By Sumati Gupta, PhD.

muffintop-less:

You are worth more than you realize <3

muffintop-less:

You are worth more than you realize <3

muffintop-less:

You never know how strong you are, until being strong is the only choice you have.

muffintop-less:

You never know how strong you are, until being strong is the only choice you have.

muffintop-less:

I often get asked by girls who have never eaten healthy or worked out before.. where to start! I totally get how overwhelming it can be! Here are some basic tips I have for those JUST starting out on a health and fitness journey! =)
Get rid of the junk food! This includes (but not limited to): regular and diet soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, condiments like ketchup, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and most packaged goods. Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
Cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. It’s basically treated by the body as a toxin… If you’re serious about getting in shape, not drinking won’t be a problem.
Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options, some of which include: weight lifting, pilates, yoga, cross fit, kickboxing, mixed martial arts, powerlifting, olympic lifting, jogging, cycling, spin, zumba, interval training, jazzercise, jumping rope, dancing, running, hiking, mountain climbing, swimming… the list goes on!!
Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit! You will regret it in the long run!
Surround yourself with people who support you. There is nothing worse than having negative and/or jealous people around when you are trying to make a healthy, positive change to your life. There WILL be people you THOUGHT were your friends try to drag you back to your old, unhealthy ways. They might tease, taunt or grill you for your new habits. Some people can’t handle change. If you find that your healthy habits are being mocked or demeaned by those around you … ask yourself why your ‘friends’ would want you to go back to being unhealthy. Do they not understand the sudden change? If so, explain to them why you’re doing it… Or, are those friends just jealous? If so, CUT THEM OUT OF YOUR LIFE! 
Plan ahead! If you fail to plan, you plan to fail. Prepare your meals and workouts in advance. Always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. Always carry an apple, a serving of almonds in a ziploc baggy and a packet of tuna with you.. that way you never have an excuse to hit the vending machines or burger joint!
Set realistic goals and track your progress! Keep a journal log of your workouts, your food intake and your stats each week so you can track your progress easily! 1-2 pounds of weight loss per week is a reasonable and healthy goal (depending on your current weight). The scale is not always a good indication of your progress though! Numerous factors can affect the number that are unrelated to fat gain/loss. The mirror, pictures, the way your clothes fit and your measurements are better ways of tracking progress!
You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there &lt;3

muffintop-less:

I often get asked by girls who have never eaten healthy or worked out before.. where to start! I totally get how overwhelming it can be! Here are some basic tips I have for those JUST starting out on a health and fitness journey! =)

  • Get rid of the junk food! This includes (but not limited to): regular and diet soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, condiments like ketchup, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and most packaged goods. Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
  • Cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. It’s basically treated by the body as a toxin… If you’re serious about getting in shape, not drinking won’t be a problem.
  • Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options, some of which include: weight lifting, pilates, yoga, cross fit, kickboxing, mixed martial arts, powerlifting, olympic lifting, jogging, cycling, spin, zumba, interval training, jazzercise, jumping rope, dancing, running, hiking, mountain climbing, swimming… the list goes on!!
  • Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit! You will regret it in the long run!
  • Surround yourself with people who support you. There is nothing worse than having negative and/or jealous people around when you are trying to make a healthy, positive change to your life. There WILL be people you THOUGHT were your friends try to drag you back to your old, unhealthy ways. They might tease, taunt or grill you for your new habits. Some people can’t handle change. If you find that your healthy habits are being mocked or demeaned by those around you … ask yourself why your ‘friends’ would want you to go back to being unhealthy. Do they not understand the sudden change? If so, explain to them why you’re doing it… Or, are those friends just jealous? If so, CUT THEM OUT OF YOUR LIFE! 
  • Plan ahead! If you fail to plan, you plan to fail. Prepare your meals and workouts in advance. Always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. Always carry an apple, a serving of almonds in a ziploc baggy and a packet of tuna with you.. that way you never have an excuse to hit the vending machines or burger joint!
  • Set realistic goals and track your progress! Keep a journal log of your workouts, your food intake and your stats each week so you can track your progress easily! 1-2 pounds of weight loss per week is a reasonable and healthy goal (depending on your current weight). The scale is not always a good indication of your progress though! Numerous factors can affect the number that are unrelated to fat gain/loss. The mirror, pictures, the way your clothes fit and your measurements are better ways of tracking progress!

You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there <3

Dark chocolate chip pumpkin bread, and cinnamon chip pumpkin bread. Hello fall! 🎃 (Taken with Instagram)

Dark chocolate chip pumpkin bread, and cinnamon chip pumpkin bread. Hello fall! 🎃 (Taken with Instagram)

I just don&#8217;t wanna taco &#8216;bout it&#8230; 😒#funny #humor  (Taken with Instagram)

I just don’t wanna taco ‘bout it… 😒#funny #humor (Taken with Instagram)

#quotes  (Taken with Instagram)

#quotes (Taken with Instagram)

💛💙💚#boyfriend #batman (Taken with Instagram)

💛💙💚#boyfriend #batman (Taken with Instagram)