Intuitive Eating // Sierra's Book Reviews

I am sitting here with a horrible migraine. I have been sick so much this month, so reading has become a past time for me. These migraines have taken over my life, but sometimes writing and keeping my mind occupied while I sit here helps. Stupid hormones. 

YOU GUYS. Have you read this? If not, you need to...right now. As many of you know, I have been doing a Health Plan since the beginning of October. And although it has been a rollercoaster of ups and downs, it has been such a good learning experience for me. I will, probably, be finishing up this health plan at the beginning of March. With that being said, I will continue the habits that I have learned. Although the growth (or lack thereof!) has not been exactly what I was hoping, I have seen a difference in how I feel. I am down 14 pounds total, which isn't horrible. I have slipped up and made mistakes, but that's okay. 

My counselor recommended that I read this book. I tend to be a perfectionist, especially when it comes to my body. I tend to feel "less than" because of my weight gain, and a lot of that stems from childhood. With that being said, this book, for me was a life changing book. It allowed me to analyze what I was eating, when I was full, WHY I was eating, and just being "in touch" with food and my body. I came to realization that eating when I am emotional or bored is something that I need to be aware of. I also learned that choosing to eat something (or to not eat something!) does not define who you are as a person. You can see my review (and reviews from other books) on my Goodreads. (Best app ever!)

Some of my favorite quotes/parts of the book: 

(see more of my favorite quotes while I was reading this book on Twitter.) 

If you don’t love it, don’t eat it, and if you love it, savor it.

Having a healthy relationship with food means you are not morally superior or inferior based on your eating choices.

Screen away the voice that says "I'm good" for eating minimal calories and "I'm bad" for eating a piece of chocolate.

Monitor your hunger before/during/after you eat. Monitor it every 3 hours. Stick to that monitor. Listen to your body!

No one can or should tell you what you should or shouldn't eat at ANY time.

Never be embarrassed to be hungry!!! It's your body telling you that you need more fuel

The food you choose to eat or not eat does not make you good or bad.

Respect your fullness. If you are full, STOP EATING. It's that simple.

Honor your feelings without using food. If you are hungry, go take a kickboxing class. If you are depressed, go for a walk or talk to a therapist. Do not turn to food to heal you.

After reading this book, I really want to listen/read to Mindless Eating. 

Other Book Reviews: 

Happier at Home // Happiness Project // Wild // Elizabeth Smart: My Story // 

Have you read this book? 

What was your favorite part or quote from the book? 

Are there any other books similar to this that you have loved? 

Life.

Hi.

How are you? I took this photo, along with some others, on a drive up the canyon in the mountains the other day. I needed to do some thinking and my best thinking happens in the car, I'm not sure why. It was a cloudy, cold, winter day, here in Utah, but with a light drizzle of snow, it brought a sense of coziness as I huddled in my warm clothes and heated seat (Thank you, Subaru Outback! Love my car!). I caught some seriously beautiful photos simply with my cell phone. I'm still in awe that a cell phone with just a two minute editing job can make this photo. What a world we live in, right? I am no photographer, but I love using my DSLR camera and even my cell phone to capture gorgeous photos of nature. I do feel like I have a pretty naturally good "eye", which kind of helps. Winter has officially hit in Utah. It is snowy and cold, but not anything that we can't handle. I actually kind of love it (weird, I know!). I just wish I had more time to get up on the slopes and do more skiing. Dang that whole "job" thing.

Speaking of my "job"...which, really is just a huge part of my life, more than a job, if I'm being honest. The beginning of the new year has been, well, rough. I came back from winter break in Oregon and jumped right into reality: teaching, health plan, cleaning, etc. All of this was great, in theory, except that I have been sick since Monday with a horrible cold. And it just seems to be getting worse. On Wednesday, my voice was completely gone. Teaching sixth grade is a little bit difficult when you have no voice to teach your students about informative writing. You can see this ridiculous video on my Instagram. My students have jumped right back into the classroom routine quite smoothly, which is actually quite miraculous.

I have not been consistent with my health plan this past week. The holidays and winter break really threw me off of my schedule and my strictness when it came to being healthy. Being sick didn't help the situation at all. I am slowly starting to feel better, so I cannot wait to get exercising again. I can't believe that I am actually going to say it, but I miss it. I don't love to exercise, but I love how I feel afterwards and the benefits from it all.

This blog is a place where I just want to be me. I am not very good at marketing it or being "up to par" when it comes to blogging growth or statistics. But I have this place so that I can write and show pictures and just do it because I love it. I hope that you all understand. Thank you for reading. Thank you for your support.

Life is good. I am trying to change my energy and make more effort with others.

I Am Enough.

via Pinterest

The past few weeks, I overviewed my blog year in review. I talked about how I didn't really make any new resolutions, but am rather just continuing some pretty huge emotional, physical, and mental goals that I made back at the beginning of October. As I was driving up the canyon the other day, I realized that I hadn't chosen my "Word of the Year." Even though my New Years Resolutions are not exactly cookie-cutter, I have made some internal goals that I really am trying to work on. I am constantly trying to improve my self in all facets of life and I hope that others know that I am trying. I am not perfect, but I am trying to be the best person I can be. That's all we can really hope for, right? So, on this drive, I thought about some words that I need to work on: homemaker, peace, patience, etc. But none of those really fit. Then, finally, I realized that I wanted a phrase that encompasses all of the things that I strive to be and want to improve.

I Am Enough.

I am choosing a mantra instead of a word to help me in 2016 year.

I am enough, even though my body has changed and it is not perfect.
I am enough, even though I struggle to be confident in my teaching ability at times.
I am enough when it comes to my relationship with the Savior, even when I screw up and questions my religion and try to defy everything! Haha.
I am enough and have value, even if others don't see it sometimes.
I am enough, no matter what mistakes I make.

I am a confident person naturally, already. However, I want that confidence to be turned into true belief that I am enough. I am enough and I want to my confidence to help me spiritually, emotionally, mentally, socially, and physically.


I have loved reading all of your phrases and words for the year. They have been inspiring! 
What are your words/mantras/phrases for this year? 

Health Plan, Here We Go!

As many of you know, I have struggled with my weight over the past few years. It is a combination of many different factors: My PCOS, my hormones, my career, my mental illness, and my eating habits. I would never consider myself a lazy person, but I know that there are MANY steps needed to change my health. It has been a very discouraging path because of all my factors due to PCOS, anemia, hypoglycemia, hypothyroidism and Depression.  I got to the point, after a long night of bawling to my sister due to frustration and sadness for the way that I felt, I came to the conclusion that I wanted to figure out what was going on with my body!!! 

So, over the past two weeks, I have been making phone calls, text, doing research, and going to appointments to plan out an entire Health Plan for my body and all the confusing parts of it. The goal of this health plan is to change me, in all facets: emotional, physical, mental, and spiritual, not just to "get skinny" (although that would be nice, as long as I'm healthy! Ha.). I will be documenting my progress on this blog for another place to be held accountable every week, or at least bi-weekly. I will talk about what aspects of this plan have worked fabulously for me and maybe some things that may not be as beneficial. 

I would love for all of your support, love, encouragement and good thoughts, prayers, and vibes coming my way! It is going to be a very long, very exhausting process, but I am determined to do it. 

And, as always, if anyone wants to walk, hike, bike, with me, I am ALWAYS looking for people to exercise with! :)  Follow the hashtag #GetSisiHealthy to join me on this journey to happiness and health! 

Sierra’s Health Plan Details

MEDICINE AND SUPPLEMENTS

**Here are the medicine and supplements that I have started taking. I have noticed a SIGNIFICANT difference when I am taking all of my vitamins and supplements. My energy level spikes up and I am motivated to get more done. 

-PCOS Specialist to manage hormone testing and other results. 

Metformin (PCOS meds) 
Hypothyroidism meds 
Anti-Depressants 
Liquid Iron (Floradex) to help with my anemia. 
DoTerra Probiotic (PB Assist) to help with my GI track and digestion.
DoTerra Terraenzyme to help process and break down food the way that my body needs to.
Magnesium to help with the overall process of hormones and weight loss. 
DoTerra Vitality Pack-Cell help, omegas, Food Nutritnet Complex, Energy Lifter. 
Essential Oils: Emotional Therapy Kit (amazing!!!!), Slim & Sassy, and others. 

(DoTerra Essential Oils will change your life, people. If you are interested in trying these for your physical or emotional well-being, let me know. They are AWESOME!) 

EMOTIONAL SUPPORT

**Taking care of my emotional and mental well-being is a huge factor in this process. If I taking care of that aspect of my life, I am more likely to see results. 

Acupuncture/Chiropractor Once a Month 

Counseling (Weight Management/Emotional Counseling)

Weight Management Support Group.

Stress Management

       Sleep: at least 8 hours a night. Be in bed by 10 pm on weekdays.

        Baths, journal, writing (blog), reading.

EXERCISE

**I don't mind exercising and I do it already, but I want to focus more on finding exercise that will actually benefit me specifically so that I can see results. 5-6 days a week. 

 Healing Yoga instructor private session will help with emotional and physical well being, twice a week. (30 minute electromagnetic therapy to help with alignment, and another actual power yoga session). 

Personal trainer for weights/intense Cardio. Will meet with trainer once a week; specialized exercise plan for other days.
Walking, hiking, biking, swimming on Fridays and Sundays (days off). 

DIET

For me, this is the BIGGEST factor in order to see changes. I don't binge eat, but I do tend to be an emotional eater. I, also, am going gluten and lactose free. This should help results. 

Nutritionist/Dietician. Meet with once a week to go over meal planning; have a regimented food outline. 

        No soda, juice (only water)

        No gluten, dairy or processed sugar; 35% protein, 35% carbohydrates, 35% fat. 

        No junk food: candy/sugar/granola bars/chips/cookies in house.

        Eat smaller meals often to manage hypoglycemia & manage energy

Chart calories on Fitbit App.  

Other Aspects to Help: 

*Read a Self Help Book Recommended by support people in this process. 

*Rewards: Shopping, massages, manicures/pedicures. 

*Spirituality: Temple at least once a month, prayers&scriptures (conference talks) daily. 

*Socially: Socialize with friends at least once every two weeks (this is not an issue. I may need to do LESS of this!) haha. Reach out and do service to the members in my ward, neighbors, other family members, etc.