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"