Tasty Tuesday Version 1.0

Hi all...how are ya? It's finally getting a bit warmer here in Kentucky. The sun is out, and I'm getting my tan on (haha). Okie dokie....

I'm starting a new series called "Tasty Tuesday" where I share recipes, ideas, tips, and tricks with you. It's been going on awhile on Facebook and some on Twitter, but now I want to share them on the blog too.

My goal is to show you that eating intuitively is always 100% clean, that you can have your cake, and eat it too so to speak...You can live free from counting calories grams, fat, etc...and enjoy food!

Not to mention (I just love cooking!!!) Besides writing, I love to experiment with new creations in the kitchen, making up new recipes, and trying some old standbys. It's my time to unwind be creative, and try new things. My great-grandmother, and grandmother gave me a lot of old cookbooks I've been looking through. They have things like, pineapple salad, meatloaf, and just plain country cookin' as I call it, so I may give some of them a whirl. Thoughts???

Today, we're starting with some pumpkin pie oatmeal.Good any time of the day. People get in the pumpkin mode for pie, but have you ever tried it in oatmeal? Surprisingly creamy and flavorful. Here's the recipe:

1 cup quick oats
1/2 cup canned pumpkin
1/4 milk of choice
1/4 maple syrup
Chopped almonds
Dark chocolate bits (till your liking or you can omit: I didn't have any this time but it's good)
Dash vanilla
Dash cinnamon
Dash salt

Cook oats according to your liking. Add in milk, spices, and pumpkin. Stir together. Then drizzle hot oatmeal with maple syrup. Top with chopped almonds and couple pieces dark chocolate chips. Enjoy!!

Comment below what you would like me to make next week. I'd love to hear what you'd like too See. 

Enjoy your day, and remember #CoachedbyKayla. Where Healthy Habits Stick Like Glue. 

Need a FREE CONSULTATION contact me via email, Facebook or Twitter. I'd love to work with you <3

Or just click this link here and it will take you straight there. 

               

Hell with the Scale

Happy Thursday! How is everyone doing? I'm a wee bit tired today, but that's ok.

So...I've never been a number person, never been one to just divide, multiply, subtract for the fun of it without a math teacher in sight. But there has been a time in my life that numbers seemed to take over everything I did. It took the fun out of a lot of stuff. It took the fun out of me, honestly. It hindered me from looking for new clothes, eating more than salad, and it made me have a mental war with myself.

I'm talking about the scale. I'm talking about the weight game that made me hate myself. From pounds to kilos, I was obsessed with everything I did based on what the scale told me. If the numbers weren't going down, I had to be doing something wrong. I had to know what the numbers said, what the scale said, to make or break my day. I would weigh, then weigh again. At least 4 times a day, sometimes more! Have you done this to yourself?

The scale made me feel like a disappointment if I didn't weigh a certain weight, look a certain way, or wear a certain size. It was an enemy, a HUGE enemy, not a tool at all.

FLASH FORWARD!!!! The scale does not show muscle mass, the scale does not define you, the scale does not make you, it breaks you. Trust me. Instead of looking at the scale, look at and listen to how you feel. Have you drank more water, feeling a little bloated, the list goes on and on why the scales goes up and down. It doesn't show a number of things literally.

It can be a tremendous source for people to go to when they feel like it's the ONLY WAY to measure success towards fitness goals, I GET IT! But today, just say hell with the scale, and see how that makes you feel. You will know by the way your clothes fit, how your body feels if you are gaining or loosing.

Hope you found this helpful, inspiring , and useful to free yourself from diets, drama, and crunching weight numbers in your head. Please comment, follow me on Facebook and Twitter.

Love,
Kayla

WHERE HEALTHY HABITS STICK LIKE GLUE!! 

Motivation Monday

Hi ya'll...Today's post isn't necessarily a post, however it is just simply a quick pick to keep you motivated for the rest of your day <3




I've learned to have patience with myself, which reflects the patience I have for others. It brings on a positive attitude, and makes me feel good throughout my day!

1. Have patience for yourself 
2. Have patience for your neighbor
3. Have patience just because.

Have a great day!!!

Love,
Kayla

R-E-S-P-E-C-T

HAPPY FRIDAY YA'LL!!! I'm ready for the weekend, that's for sure. No big plans, but that's how I like it sometimes. I get enjoyment hanging low....Ok, here's our last word of the day today. I really hope you're finding these helpful <3

RESPECT is our word today. It's a big one because everyone deserves respect, and most importantly, YOU deserve respect. For yourself, your life, and your body. It's an amazing thing, this body of ours, so give it what it wants, and it will RESPECT you back.

Short story: As you all know for years I was obsessed with counting calories, food restriction, and over-exercised. Each day, I had no respect for what my body wanted/needed because I never slowed down to actually see what I craved, whether I needed to walk instead of run, or whether I needed to just rest. All important by the way. Has this happened to you? Last night, I was just plain tired, my feet hurt, my legs hurt, my body just hurt. I laid low on the couch all night, ate popcorn, and watched TV. It felt great! I'm glad I had enough respect to do this for myself. Used to, I would have to be on the move. Now, I have respect enough to slow down. =)

WAYS WE CAN SHOW A LITTLE RESPECT BY WATCHING THIS VIDEO HERE

Find YOUR passion (mine is most definitely cooking and writing this blog). I get great joy writing about my past, in hopes to help someone in the future. Yours could be fishing, spending time getting pedicures/manicures, reading a book, the possibilities are endless!

Secondly, seek after answers of the WHY behind your WHAT. Finding out why you are counting calories, eating obsessively, or restricting yourself is as equally important to respecting yourself. It's really boils down to truly knowing what you need vs. what you society thinks you need. Try writing it out in a journal your feelings and read it back out loud too!)

Forgive yourself, admit what you're doing wrong, but also admit what you're doing right. Nothing is a mistake, we can always learn from our experiences.

Take Compliments from other people. Don't beat yourself up over weight, bad hair, bad skin, etc. If someone says your look nice, take the compliment and say THANK YOU. YOU DESERVE IT!!!

Follow me on Facebook and Twitter, have a great weekend.





Thanks,
Kayla

Some Attitude and Gratitude

Hi there! How are you doing this fine Thursday? Sorry I didn't post a word of the day yesterday, but I'm gonna make up for it this morning. We're going to talk about ATTITUDE.

One of my all time favorite quotes is got to be from Remember the Titans between Gerry and Julius. "Attitude reflects leadership, cap'n" it says so much, with so little. You can watch it right here <3

Attitude not only reflects leadership, but it effects everything we do. It effects us as soon as we wake up in the morning, to as soon as we close our eyes at night. Having a positive attitude can bring you so much joy, even if it's just a simple smile when you don't feel like smiling. Try this: Close your eyes, then smile for a least 5 seconds, take a couple deep breaths, and I promise you'll feel refreshed.

Not only does attitude change the way we think, it can change the way others view us too! I know we all have good days and bad days, but if you want to have more good days, have a better attitude. It doesn't have to be verbal, it can be nonverbal (such as the smile and/or high energy).

You can have a positive attitude with your body, mind, and spirit too! It's up to you to be kind, be patient, and be truthful. just like we talked about on Monday. Ways to have a positive attitude are:

Smile (as you can tell, it's my favorite) Smile till your cheeks hurt is my favorite! There's nothing better than when you smile, and get a smile back =)

No negative self-talk Don't back talk yourself (ex: I'm not rich, I'm never going to get a stable job, etc.)
Find the positive in EVERY situation. (Yes, it's hard, but seeing the bright side, helps us in our attitude toward a negative situation) Ex: I've started eating healthy, and I'm still fat! I made this mistake very often, which lead me to be depressed. Instead of negative mindset: Think of how eating healthier choices make you feel vs. how the unhealthy choices make you feel.

Breathe/Slow down: Our lives are busy, but we need to remember to stop and smell the roses. Meditate (This guy is great) It gives you a chance to take time in your day for yourself.

Since switching to intuitive eating, my attitude for myself has been positive and I feel unstoppable. I can't wait to inspire others, I can't wait to wake up and try something new to eat, a new exercise, or a new book.. I just feel like my attitude has completely shifted from the negative, self-absorbed to the positive, and assured. I want this for YOU too!!!

Now that you know a little bit more about why having a great attitude is important, go out, don't let fear decide your fate, and be the BEST YOU CAN BE. 

Please Comment, Follow me on Facebook and Twitter. I appreciate each and every one of you. 

#CoachedbyKayla "Where Healthy Habits Stick Like Glue"

Love,
Kayla

Word of the Day: Trust

Hey folks! Hope you liked my post here about love. Was it helpful? I hope so, because I want you too feel love for yourself.

Today, as I sit here this morning, the "'word of the day" that keeps popping up in my mind is TRUST. It's a word that is often mistaken or misused; however, it is oh so very important when it comes to paying attention to your body. It's something that we're taught as kid, but loose sense as we get older. Remember when it was ok to eat ANYTHING literally ANYTHING you wanted and how good it felt? That's because your body trusted that you.

 I've used this example on many of my posts, but when I first started to intuitively eat, I ate ice cream, cookies, and quest bars. It tasted so good, ALL time. Eventually, I grew out of that phase and actually started craving others things. Like apples, almonds, veggies, etc...I allowed myself to have a lot of sweets at first, and then I didn't want them as much. Although, I still love me a cookie dough quest bar. MMM MMM....That being said:

Let's talk about what we typically see on TV/Media verses What what trust really does for us. 

1. We must count calories (TRUTH: Not gonna happen long term. I was obsessed, but I didn't know how many calories my body needed in a day; therefore, my body.mind.spirit was never satisfied).

2. We must eat 5 times a day to see real results (TRUTH: Not true either, what if I only want 3 meals one day, or what if I wanted 6 the next?)

3. I have to exercise every day (at least twice) to burn off all the calories I ate to loose weight (TRUTH: Nope, your body runs on calories for fuel, if you're empty, then there's no fuel for the fire, so to speak. It's like an empty gas tank)

4. There is only good food vs. bad food (TRUTH: No way, food is food. When you put labels on it, then everything seems off limits. However, there are better choices, but sometimes your body needs a cheeseburger, ya know? Believe me, when you listen, you won't want it every day)

5. Diets are the only way to live, I'll just eat junk if I seek the truth! (TRUTH: At first you might, but later you won't. Our bodies were not meant to only survive only processed foods all the time.)

It's a process. You have to TRUST yourself to rest after a workout, you have to TRUST yourself after eating lunch, then wanting more an hour or so later, you have to TRUST that you need all carbs for Breakfast, Lunch, and Dinner. Why? Because our bodies are like a machine. You have to trust it needs more one day, and less the next. Think of yourself as the Terminator (aka: this guy).

Hope you are finding these words of the day helpful. My hope is to inspire someone to be inspired and to share the love I have found when paying attention to my body.

If you have any questions, want more info, or just need some advice, I would love the opportunity to help you. Comment, email me at (kayladouthitt15@gmail.com) , and follow me on Facebook and Twitter under "Coached By Kayla" and remember you are worthy of all things. Have a wonderful day!!!

Feelin' Lovey Dovey???

Morning, afternoon, or night ya'll....Wherever you're at, I want to reach to you and say HEY! This weeks posts are going to focus on a "word of the day" type thing, and this morning I want to talk about LOVE! <3

In the words of John Paul Young,"Love is in the air, every where I look around." Love can be one of the most beneficial things we do in our lives if we want to feel truly fulfilled. However, as the picture said above, it is the most hardest because we can be our own worst enemy. We seem to hear or see the negatives in ourselves sometimes without even noticing. How many times have you told yourself "You're Looking Good Today!" and truly meant it? Not enough...How many times have you even said you actually were GREAT at something? Not enough....The list goes on and on. We seem to get caught up in our busy lives and not take the time to love our true self for WHO WE ARE. We are ALL wonderful people, we ALL want to succeed in life somehow, and we all DESERVE love!

To find to true love in yourself, you must:

1.) BE KIND (say nice things to ourselves,"Great job at work today!" "I am an awesome cook/baker" etc...)
2.) BE PATIENT (it doesn't happen overnight--nothing does)
3.) BE TRUTHFUL (accept the little embarrassments, the quirks, the things you're not great at, and the wonderful things you do well too!)

As we get older, it's hard to make the time, we overlook the small stuff that we do right, and we over think EVERYTHING! That makes love that much harder. However, it will make you feel wonderful in your relationships, work, finances, and more when you find YOUR LOVE!

Right now, take out a piece of paper, write 5 things you actually like about yourself,  (I bet you can think of more!). Post them up somewhere. On a wall, a mirror, on your gym bag, at your desk/wall at work, wherever you feel comfortable. (And it's not silly, anywhere that can be seen is a great spot for positiveness!

Remember, self-discovery can be such a rewarding experience. You will find out once you find LOVE in yourself, LOVE for others will soon follow. Have a great day, and comment below with any questions, concerns, anything. Let me help you.

Find me on Facebook , Follow me @coachedbykayla on Twitter , and sign up for my emails by sending me a private message to: kayladouthitt15@gmail.com

Love,
Kayla

"Where Healthy Habits Stick Like Glue" 

BE YOU-NIQUE!!!

Hello sweets! Who's glad it's Friday? Whooo--rahhh! Anyone have any plans? Last week my husband, dad, and I went fishing. Didn't catch a darn thing, but it was fun <3

Okie dokie...

Today, I want to share something a little more "light-hearted" with you all. It's about loving yourself at all times. No matter what anyone WANTS you to be, no matter what YOU think you should be, just be YOU-NIQUE Being yourself is the single most important things we can do in our lives. A wise man once told me--(aka Dr. Seuss) Be who you are and say what you feel, because those who mind don't matter, and those who matter, don't mind. This guy is full of epic quotes. =)

I'll admit, being you-nique is sometimes hard to master. We ALWAYS seem to want to please everyone else, we always want to be everyone's best friend (or at least I did), and we always want to be the person society says we should be. But what is should be? I feel only you know, and that's what makes you...YOU.

Is it ok to put chocolate milk instead regular milk in your cheerios? Yes!

Is it ok to sing in the rain? Yes!

Is it ok to dance in your car at a red light? Yes!

Is it ok to be a size 8, 10, or 12? Yes!

See, we put so many expectations on ourselves, that we forget to stop and smell the roses. We forget and loose sense of what being unique really is. Today, I want you to be YOU-NIQUE, I want YOU to be solely invested with eating whatever tickles your fancy, whatever songs you want to listen to, and whatever exercise feels good to YOU. I want YOU to be YOU.

Watch this song


Love you all, have a great day!

Follow me on Twitter here and on Facebook

**Coached by Kayla: Where healthy habits stick like glue! 

Let Them Eat Cake!!! Hey Shawty, It's Your Birthday!!!

Howdy folks! So yesterday was my birthday, and typically I've celebrated it the same for YEARS, or at least the last 10-12 years. Without cake, without ice cream, or.....LOTS of cake and LOTS of ice cream! I loved knowing it was my birthday, loved being alive for another year, and another year older means another year wiser, but I was afraid of the food. I didn't want to eat what people were making me, bringing me, or even want to be around food for the sake of calories. This is hard to say, more or less write, but I had to stick to my diet, stick to no sugar EVER, no sweets EVER, and that was that. It didn't matter that my birthday fell on March 10th every year, it didn't matter that it was just "one day" and that one bite of something wouldn't hurt. In my eyes, it all would ruin my day....all that mattered was that I DID NOT want to fail my diet! I knew the cake, the cookies, it was all my enemy, my arch nemesis. If I had one bite, a portion of cake, I knew I would explode in my size 0 jeans. Heaven forbid, I may even die. If I allowed it, I'd binge on it, then start a diet tomorrow. Always tomorrow, or the next day.

This is EXACTLY how it was until this year.

This year March 10, 2016, I enjoyed cake. I enjoyed the birthday dinner I didn't fix, I enoyed real food, not "diet food". I ate what felt good at the time, what felt right. You may be asking...how the heck can she do this? How the heck did she manage to allow cake and still fit in her jeans? Still eat "normally?" Let's just say, as I said so many times, it's all because of intuitive eating.

This year, I was actually in the moment, actually allowed myself cake, allowed myself to sit ALL day yesterday! I hated it at first, but it was rainy, nasty, and that's exactly what my body wanted to do. REST! I didn't go to the gym, I didn't get off the laptop at work, I just didn't.

That being said, I wanted to share some pictures of my birthday meals yesterday. It's not to brag, it's to show you what intuitive eating can do for YOU. It can make you feel free, it can make you feel real, normal, whatever you wanna call it =)

The pics below came from my dinner my momma fixed me, and a cake from my wonderful work gang. All yummy, rich, and delicious.

I had 2 desserts, just 'because'....

Cheers to another year....26 looked great now on to 27. Who know's what it will bring?

For more inspiration, recipes, etc. Please follow me on Faceboook & Twitter @coachedbykayla

You're worth ALL things, enjoy your weekend <3

Cherry Delight Made by Momma <3

Work gang got me this cake (and the piece cut....EVIDENCE ;)

Turkey breast, veggies, sweet 'tater casserole

Mood Food: Ice Scream, You Scream, I wanted Ice Cream!

Howdy there beautiful people! It's Kayla comin' at ya...How was your weekend? They go by so fast don't they? Just the minute you feel like you were off on Friday, here comes Monday in the blink of any eye. Drives me crazzzzy. I'm not a big sleeper, usually no later than 8:00 or 8:30, but I could've slept the world away this morning. Could've been because of the snow, the cold, but I was out like a lamp!

I apologize because I haven't wrote in a while, I've had a horrible sinus infection for the past week, but I finally "manned up" went to the doc, and got some meds. I'm on the mend :) 

Anywho, did you try anything new this weekend? Food related or not? If so, comment below, please share. I'd love to hear about it! I tried some new eats that I wanted to pass along to ya'll today, as well as some old standbys that I haven't had in awhile. 

First and foremost, I made some interesting choices. Like PB and J yogurt and these weird kale chips that I'm obsessed with.

Here's some pics below. 

Surprisingly good, cheesy, and will kill Dracula haha!

Not bad, creamy, and slightly sweet and salty.

                                            
I just love trying new things!!! If I like them, good, if I don't, I don't. I call this mood food because I eat what I'm in the mood to try most of the time.


Now, we all know yesterday was ALL LOVERS DAY aka: Valentine's Day, right?
Full of yummy chocolates, surprises, long lines in restaurants, and all the good stuff that makes this day special, right? :)

Me and the man had fun going out the Saturday before Valentine's Day. He had to work on Valentine's evening, so we shared our time together the day before. It was the most interesting and fun time together!

Nick got a yummy fajita taco salad steak, and I got the same except for chicken. No cheese, no sour cream. Just wasn't feelin' too cheesy I guess (haha).

Sabroso (yummy!) 

BUT my favorite part of the night had to be stopping at Baskin Robbins to grab some ice cream. It's been YEARS since I actually enjoyed a scoop of ice cream out without binging on it, or thinking I couldn't have it again. I've allowed myself ice cream at home, but not out for a LONG time.

Sweet and delicious

It made me think of being a kid, which is fun! My dad and I used to stop here every time we went Christmas shopping. He always got red raspberry sherbet, I'd get blue raspberry sherbet. This time, I was craving strawberry ice cream. Just plain-jane strawberry ice cream, so that's what I got. It was yummy, sweet, and divine! Nick got mocha java chip. It was good, but I liked mine more ;)


Driving down the road, I even told him, it was the FIRST time, I had ever truly enjoyed a scoop of ice cream at a restaurant with him without being scared of calories, fat, etc. I've been recovered for a year almost, but this made me realize how grateful I am to how learned intuitive eating!

Okie dokie, after our lovey-dovey date, we went to visit my grandparents, talked a while, which is always nice, and ended the night watching 3 hours of Netflix.

The next morning, I gave him his gift, and a bass bro gift card, that I forgot to take a pic of, whoops! I made this little phrase up myself, our relationship is funny like that :)

Too cool 'ey?

Here we are.

I hope you ALL had a wonderful Valentine's Day, filled with no fear of food, love, and most importantly, excitement.

LOVE YOURSELF

LOVE OTHERS

BE KIND 

Have a wonderful day. Please follow me on Facebook & Twitter @coachedbykayla

The Sky's The Limit

Morning ladies and gents! I know we've ALL heard the phrase, "the sky's the limit" I first heard it back in elementary school when someone wrote this in my yearbook, but that little expression keeps coming up in my head, especially after this weekend. Primarily because of my husband telling me so, and partially because I want something new, something fresh, and I don't know what that is yet. I'm trying a new concept with you guys today to see if you like "Real-Life 101" discussions with Kayla. (Don't really know what else to call it, haha) Are you with me on this? If so, comment below.

Alrighty, lately, things seem a little hard trying to fathom between whether to go back to school for my master's, trying to decide where to move, when to be a mom, what is BEST for me, etc etc among many other things. I've just been stuck in a rut for the last little bit for trying to figure out my true passion. I feel like life's happening so fast, and I feel so unaccomplished, so not what I want to be, ya know?

The truth of the matter, when I stop-take a deep breath-and think, I am everything I need to be, but sometimes forget this. I am everything I need to be RIGHT NOW, at this moment in my life. It's a big world out there, with ONE BIG SKY! Hence, the sky's the limit. When you're down on yourself (we all get down from time to time) it's no fun if and we forget to see the beautiful day among us. My goal is to be more in the moment, so I don't get "stuck in the clouds" and not see the full sky. At times, we forget to see the clouds, the sun, the airplanes, the stars, everything that the sky truly holds.

That being said, realizing WHO YOU ARE at this point in your current life, is part of growing up. 

During this fork in the road, trying to decide who I am, what I want to be, I haven't let it get the best of me. I'm a firm believer in everything happens for a reason. It's just a phase that allows me to keep pushing, and if you're going through hell, keep on movin' just like this song .

Side note: You can be ANYTHING you wanna be, ANYONE you wanna be!!!! Often, I worry about everyone else's feelings but my own. I worry that I will make them mad at me for doing what is best FOR ME, and this shouldn't be the case. DON'T DO THIS!

If the sky's is the limit, YOU have a huge amount of potential. Driving back from Louisville with Nick, I captured this shot. I forgot how big this sky-creature really is. We all have to keep pushing during the hard times, and that is when we will see our true successes. Have a blessed day.

Don't forget to find me on Twitter & Facebook.

#CoachedbyKayla Where Healthy Habits Stick Like Glue!

What's Your Circle?

Howdy! Long time, no talk ey? Hope you found my eats exciting! I've been having fun with it. More to come for ya'll :) Did you have any ideas and eats you'd like me to try? I'd love to test 'em and share how they turned out!

Soooo....How many times do you find yourself looking at an empty bag of chips, cookies, or candy bars, and think how/why the heck did I do this? The truth of the matter is, when we tell our self NO NO NO, our body really is screaming and wanting to do the opposite. It's like a kid that way, always wanting to do the thing you told them, not to do. I've been there.

A vicious cycle that keeps going and going, right? A 360 degree circle that keeps happening and driving you crazy.

This one time, I was so depressed, I drove to a gas station, grabbed a gigantic chocolate chip cookie, ate the whole thing. Then, I drove to the grocery, grabbed some vanilla ice cream, and ate the whole gallon too! Did it make me feel better? Nope, it actually made me feel disgusting and more depressed. I did this for a LONG time, hiding it, gaining weight, then trying to work it all off. Again and again. This "circle" felt like I could never stop until I found intuitive eating. I began "allowing" these forbidden foods back in my life, and eventually the circle ended.

If you allow yourself cookies, candy bars, or ice cream (within reason) your body will trust you and rarely even crave this stuff! I promise.

My question to you is how do you handle emotional eating when things get out of control?

Together let's STOP the circle.


BTW...I just got twitter, follow me @coachedbykayla

Facebook: Coached by Kayla

And always...

YOU CAN DO THIS!!!!

For the Love of Food and ALL that is YUMMY!!!

Hellloooo peeps! Just checking in with ya'll today on this Monday morning. I had one LONG weekend. Lots of snow, sleep, and making goodies. I wanted to share something different food concoctions with you all today I created over the course of 3 days, so it goes.

I decided to get invented in the kitchen again since my passion for cooking is coming back, now that I'm not scared of trying new recipes again. Isn't it fun just to make something up? I feel like a kid and a mad scientist, wahahaha!!! Throwing a little this, a little that, and wam, bam, thank ya ma'am, food is on the table. I'm not Rachael Ray, but I do love cooking nowadays =) 

Alrighty then, For me, I've been on this wrap kick for my lunches lately. I get on this "kicks" of food, then I'm over it. I did that with ice cream, bananas, and probably some more stuff, do you relate? The reason I love wraps, besides being tasty; they're quick, you can add everything and anything in them from: Chicken salad with some arugula, spaghetti sauce, spinach leaves, pepperoni & mozzarella cheese, lunchmeat with roasted red peppers, avocado, OR roasted veggies and hummus, it's endless!!! (YUM, I'm getting hungry again thinking about it) I don't know why, but I love them. Here is one I created yesterday for my lunch. It's tuna, spicy guac, shredded cole slaw, and baby spinach leaves. Don't knock it till you try it people. Side of cheddar rice cakes, which I went back for seconds for. (haha)

YUMMY

For Friday and Saturday's dinner I made a big ol' pot of chili (which I forgot to take a pic of). But it's just the usual, ground sirloin, rotel, tomato juice, hot chili beans, kidney beans, and whole wheat spaghetti broken into thirds. I add my own spice blend of cumin, chili powder, cocoa powder, garlic, and oregano. Then viola!

Sunday, I made these yummy legs (below). Roasted them on 450 for 30-35 minutes. Brushed with olive oil, salt and pepper, then took out the oven glazed with home-made BBQ sauce mixed with a bit of cayenne for some heat. Serve with cole slaw. The hubby had mac and cheese, but I was fine with just 2 legs and some slaw.  

Delish

AND....A girl can't live without her chocolate!!! Here's 2 sweet treats I've made recently. They're kind of the same, but a bit different too. I've been into marshmallows for some weird reason as well, so I just went with it. 

Salted peanuts, dark chocolate chips, raisins, and marshmallows

Since loving to eat ALL things in moderation, I've came up with some weird, good, not so good, and fun combinations lately. I've found that being creative in the kitchen can be a lot of fun, and that is why I wanted to share some of my eats with all of you <3

Mini marshmallows and Dark Chocolate with Seat Salt

Would you like to see more recipes? Workouts? Health Advice? Just let me know if the comments below. Follow me on Facebook at #CoachedbyKayla.


BE GOOD YOURSELF

BE KIND TO YOURSELF

BE ALL YOU CAN BE

All the best,
Kayla

Anxiety Be Gone

 Hello everyone! Hope you're swell on this January 2016 day! Isn't life beautiful? I think so, and for the most part, I just started realizing it ALL OVER AGAIN in the past year.

Crazy? Perhaps...But I think not. I was stuck in my own little la la land for so long, I truly forgot what I was missing. I was scared to try new things, leave the house, had random thoughts of death (harsh, but true), and these weird feelings that just wouldn't leave! I'd panic right in the middle of the grocery for no apparent reason, just break down, right then and there. I'm sure everyone thought I was a weirdo, but oh well.

Truth of the matter, there was something deeper wrong with me. Something I couldn't EXACTLY put my finger on at the time, but it existed. I was so stubborn, selfish, had a "couldn't do this, couldn't do that" attitude. I must have been the worst wife, friend, daughter ever now looking back on it.

But, life's too short to regret the past. You can either learn from it, or run from it. I chose to learn from it =)

So this one time, at band camp (like in American Pie--just kidding)....Seriously, I realized that anxiety and depression DOES NOT control me, I control it.

How many times have you beaten yourself up over your weight, hated large crowds, freaked the flip out on someone you love, etc. We all have some acute nerves (especially us women, if ya know what I mean, but men do too!). It can be controlled through practice and awareness. If you are unaware, it's like the blind leading the blind. You don't know, what you don't know, and you can't help it. Believe I UNDERSTAND COMPLETELY!!! <3

Someone once said, "If you want the rainbow, you gotta put up with the rain," and this holds near and dear to my heart. Makes sense right???

When I started my yellow brick road to recovery, if you will, I didn't think I would EVER overcome food anxiety, over exercising, or under eating, but man I was wrong. And I HATE being wrong, (most of the time) but in this case it was a blessing in disguise.

The rain for me was trying new foods I once thought I hated (like sugar and bread). The truth, I didn't hate them, I was just scared of them. Days would go by, they felt so long but then....

The rainbow eventually came. I began getting my life back, piece by piece, day by day. I started noticing the "small stuff" that I love talking about. {i.e. sunshine, laughter, smiles, love} just to name a few...The anxiety, my anxiety, came from food and food alone. Once I "gave in" and lived a little (for lack of a better phrase) I truly was astonished how my anxiety got smaller and smaller. It wasn't easy, I felt crazy, sad, mad, scared, just about every emotion one could encounter, I encountered it, and then some.

 However, I'm so thankful I didn't let this bump in the road stop me! YOU, YES YOU can overcome anxiety as well.

Let me help you....I'm offering FREE consultations NOW through JANUARY 31st. All you have to do is spread the word, email me with your contact info, and comment below.

I'm here for YOU. Anxiety, whether through food addiction, abuse, malnutrition, whatever it may be, DOES NOT have to control your life.

Let's make it a happy one.

Find me on Facebook under "Coached by Kayla." Have a wonderful day!

Love,
Kayla








 

Making the days count

Good morning! Hope everyone is nice and warm. Here in Kentucky its snowy. How's your weather? Are you warm, cold, mediocre?

Today, I wanted to focus on making the days count. I got this plaque (below) for Christmas that has stuck with me. It states "Don't Count the Days, Make the Days Count."

I've been so guilty on counting the days, but not making the days what they should or could be. Aren't we all a little guilty? The world is so busy it seems. Always in a rush to do this and that. Kids softball games, soccer practice, work late hours, the list goes on and on. 24 hours in a day doesn't seem long enough does it? I'm with ya...Always wanting more and more. Buy ya know the truth? If we had more, we wouldn't be satisfied. If we were offered 25 hours, we would want 26, 27, 28.

Isn't it cute?

Now, sometimes I get so mad at myself for realizing I spent the WHOLE DAY being negative or not feeling accomplished. The whole worried about what tomorrow will bring, food on table, or the whole day freaking out about the small things. I get frustrated and say, "if it was just a little bit longer, I would have cleaned the house, made the bed, etc. etc." The truth of the matter, even if it was longer, I probably would have not done anything different. Not a win-win situation.

I've decided to change my thinking....It's time to make 24 hours feel like 48. Thus, I've been doing things a wee bit different lately after reading seeing this sweet little plaque <3 I'll share them with YOU.

1.) Making time to visit and PAY ATTENTION to family.

Here we are: dad, mom, me, and the hubby Nick.

Being present with your loved ones help you realize the true meaning of the situation. It may be during a birthday party, a Sunday dinner, or just a quick visit. BUT BE IN THE MOMENT with them! You'll be glad you did.

2.) Think POSITIVE (Seeing the Brightside of every situation helps you eliminated subconscious negativity) I've been saying or writing 5-10 things I'm thankful for. Whether it's my cat, or my socks, it all counts =) if this doesn't make you smile nothing will

3.) Find YOUR PASSION and go with it (Mine is most definitely cooking!) I've posted some easy recipes on my Facebook page check it out

4.) Touch, who doesn't love a hug or a pat on the back. Heck, give yourself a pat on the back, you deserve it. YAYYY FOR HUGS!!

5.) Be creative. Dance by yourself, change your living room, bedroom, kitchen around (I did this and it was so refreshing!)

See, 24 hours a day IS ENOUGH. Live your life to the fullest EVERY DAY!

Let me know your thoughts of how you are going to make today great.

Have a superb day!

Love,
Kayla

#coachedbykayla on Facebook

Make Stress Less

Hello ya'll. Hope you are doin' fine...Here in Kentucky it's been a bit frigid that last couple days, but not much snow as of yet. I'm not a snow person, but when it snows I want it to snow. Like 10 feet! (haha).

Anyways, how many of you out there have stress? Lord knows I do, LOTS of times! I used to turn to food, sit down, cry my eyes out, but it never really solved the true problem. Scarfing down a pint of ice cream never solved anything, it actually made me feel worse. I wouldn't eat all this in front of anyone because I was embarrassed. It's actually quite disgusting now that I think about it, but I thought it would make me feel better but it made me feel worse. I would get so mad at myself but then do it again the next time I got aggravated or sad.

That being said, how you handle stress makes ALL the difference in the world. By no means am I doctor or psychiatrist, however, I have found there are other ways to embrace calmness that are great for health and wellness. I want to share some tips that have worked for me! Some of them are:

1.) Write it out--For me this is the most beneficial when I'm down in the dumps. Getting emotions down on paper help A LOT! Grab yourself a cute journal like this one and jot it down.

2.) Exercise--Sweat it out! Get those endorphins flowing and working up some adrenaline will get your mind off things. Last night, I was totally bummed. However, I decided to take a nice walk at the gym. It actually made me feel A LOT better! If you're feeling adventurous try this at home workout here It's a good one--No equipment needed!

3.) Meditate--I try and meditate daily. It clears my head and it's almost like a bedtime story, especially from this guy right here

4.) Craft it out--Practice one with your kid and/or spouse. I like painting (even though I can't draw nor paint, but it's still fun!!) Pinterest has LOTS of them!!! This is pretty

5.) Listen to some music. I'm a 90's kid,  are you with me on this one?

Hope you found these tips helpful in finding ways besides food in helping make your life just a wee bit calmer. Remember: Make time for yourself because no one else will, be kind, and be patient.

Follow me on Facebook for more inspirational quotes, life lessons, recipes, tips & tricks.

Thank YOU for being YOU <3

Love,

Kayla

WOW 2016!!!! Shoulda Coulda Woulda Attitude and Being Your Best You!

Hello folks! It's 2016! Another new year, I can't believe it. Sorry I haven't wrote in awhile, it's been a little hectic with the holidays and festivities. However, I haven't forget about you all. How was your new year? I actually made it till midnight, which is EXTREMELY odd for me. I'm usually passed out on the couch downstairs by 9:00. NO JOKE--I'm so old (haha). But seriously, I managed to ring in 2016 with my husband and some friends. It was pretty cool---then I went home and crashed =)

Okie dokie--So for today's post, I wanted to focus on saying GOODBYE 2015 and HELLO 2016, food mishaps (that you think you may have done to yourself in 2015) and 4 tips to make 2016 YOUR best year yet!!!

Here-we-go (insert Joker's voice from Dark Knight if you've seen it, or watch it here ) My jokes are a bit crazy...but bare with me.

2015 was a good year for me for the most part. I graduated college, found a marketing job, and recovered from my eating troubles, and started Coached by Kayla! :) I couldn't ask for anything more really. It had its ups and downs but that's ok! It made it through it. As far as 2016, I don't know what my future will entail this year but it's gonna be another great year I'm sure!

Anywho, now on to my next topic...how many times have you thought you ate too many cookies during Christmas, or too much pumpkin pie at Thanksgiving, and let's back up till Halloween...remember those snickers in your kids pumpkin bucket? So yes you ate some apple pie at Christmas and egg nog, maybe some pumpkin at Thanksgiving, and a snickers or two for Halloween. Did you ruin anything? No. This Shoula Coulda Woulda attitude is all a matter of perspective. We tell ourselves we "ruined" everything because it's what we see/hear from others! Whoops---Shouldn't ate that---Man, I've really messed up....All this phrases are nonsense. If you binge on these things (like candy, cookies, cake, etc...) during the holidays pause for a second and realize you can have Christmas cookies ALL YEAR LONG, really you can.  Just because Santa's in December, doesn't mean you can't bake in July right?! Truth of the matter, it's a learning experience. It's ALL a learning experience. Remember the Three P's next time you find yourself beating yourself up for too many peanut butters balls or grandma's chocolate pie.

Purpose: (Why am I eating this)--Am I really hungry, bored, or feel obligated from others?

Practice: (Take it slow---Be kind---Try to take a bite, lay the fork down between bite, ENJOY your food, savor, taste each bite slowly)

Payoff: (Will it be fitting in that bikini for you? Or will it be to not be afraid of food? or both? What are YOU excited about the most when you listen to your body and what he/she wants?)

One Halloween I remember I could not stop eating all the chocolate, I ate some many kit-kat's, reese's, babe ruth's, whatever I could find really, then started a "diet" tomorrow. It ate so many the chocolate didn't even taste good......All that was left was me feeling empty and unsatisfied looking at all the wrappers laying on the floor. Remember PURPOSE, PRACTICE, and PAYOFF! It works :)

Now, being the best YOU is possible. Anything is possible if we put our minds to it. What does having the best 2016 mean for YOU? My ideal year would be to start a family, get in the best shape mentally and physically I've ever been in, and learn a new hobby. Comment below what you'd like to accomplish in 2016.

Things/Ideas you can do to make 2016 YOUR BEST YEAR EVER is to:

1.) Take time for yourself (reading, knitting, crafting, bike riding, and just simply breathing)

2.) Make time for others (visit friends, family, and/or co workers for lunch)

3.) Buy a new outfit (I need to do this too!)

4.) Do something spontaneous for a change (if you're not adventurous this may take some time but it's worth the investment to surprise someone)

Hope this post inspired you to not have the diet mentality once more. I'm offering this week only free phone call consultations for you. They'll last 45-60 minutes. Feel free to comment and let me help you make YOU the BEST YOU! <3

Much love,
Kayla

Find me on Facebook at Coached by Kayla


"Where Healthy Habits Stick Like Glue"