Cassey Ho's Blog, page 57
April 16, 2021
Have Tummy Issues? Here Are The Best Foods For Gut Health
Hey guys!
Through my very looooong and complicated journey to get to the bottom of how to prevent bloating, stop my skin from breaking out, and just find foods that make me feel BETTER, I learned soooo much about gut health!
It’s seriously so crazy how much in our body is linked to the gut. Guess that’s why the experts call it the second brain, huh?
So how exactly do we keep the gut in tip-top shape? It’s probably no surprise that nutrition is a big part of it. Soo, I did some research and made a little list of the best foods for gut health.
Let’s discuss!
What are probiotic foods for gut health?
I think we’ve all heard of probiotics. We see them on yogurt labels and we see ads for supplements. But why are they important for gut health? Should we be taking them as a supplement, or can we get enough from food? Do we only need them when we’re having “issues?”
The answer – Probiotics are the “good” bacteria in the digestive tract that help break down the food you eat and absorb nutrients, while also helping get rid of toxins. There are several different types and strains of probiotics, and each one affects the body differently. For example, Lactobacillus Acidophilus helps with digestion in the small intestine.
We can usually get plenty of probiotics through our diet! It’s best to eat probiotic foods on a regular basis so we can reap the benefits in a PROactive way. In other words, having probiotic foods in our regular diet will support a healthy gut and prevent problems.
Basically, we want the gut microbiome to be weighted more towards the good guys. To do that, here are some good source of probiotics!
Yogurt – This is the most common place to start.
Kefir – Kinda like yogurt, but drinkable. It can contain 10+ strains of bacteria!
Sauerkraut – Fermented cabbage. It’s good on sandwiches and some salads!
Kimchi – The spicy Korean version of sauerkraut.
Miso – A fermented paste. Not the most appetizing description but it’s really good in sauces and soups, like miso soup!
Tempeh – This is like tofu, but it’s fermented. That’s where the probiotics come in!
Kombucha – A yummy drink, which makes it super easy to sneak in some probiotics!
And then there are PREbiotics!
Okay, so PRObiotics are the actual good bacteria living in your gut. PREbiotics just keep the good guys fed and thriving. They have all kinds of crazy sciencey names like galactooligosaccharides – which is kinda fun to say – but all you need to know is that they’re types of fiber found in your fresh fruits and veggies. So the best way to get PREbiotics? A diet with a variety of whole foods. Here are some of the best prebiotic foods!
Garlic
Onions
Legumes
Raspberries
Asparagus
Bananas
A variety of whole foods is always a win
Food doesn’t have to be a probiotic or prebiotic to benefit your gut. Eating a variety of whole foods pretty much guarantees that you’ll get a couple of other important gut-friendly substances like:
Polyphenols – a plant chemical that beneficial gut bacteria loooooove. Found in foods like berries, red onion, dark chocolate, tea, and some other fruits and vegetables.
Fiber – We KNOW the gut loves fiber! It keeps everything regular and moving, so digestion is efficient. Fiber combats inflammation, which is another plus! And inulin, a specific type of fiber, is actually a prebiotic.
Some foods could harm your gut health
There are some foods that won’t be doing your gut microbiome any favors. HOWEVER. I’m not saying avoid them at all costs. I don’t think eating these foods occasionally will cause any noticeable issues. But if your diet is heavily weighted in one or more, your gut may thank you if you add in a little variety.
Red Meat – Red meat contains something called carnitine. Basically, this could interact with the gut bacteria to produce a harmful substance that could cause atherosclerosis, which is bad news for your cardiovascular system.
Artificial Sweeteners – Look for ingredients like saccharin, sucralose and aspartame, which are usually found in “sugar-free” packaged foods and drinks. Some studies suggest that eating a lot of these could change the balance of bacteria in the gut.
Refined Foods – Think things made with white flour like breads and pastas. The issue with refined foods is that they’ve been stripped of all of their fiber!
Alcohol – Alcohol could mess with the balance of bacteria in the gut, but so far research says that moderate use is okay!
Some other things that can throw off your gut health include lack of sleep, taking antibiotics, smoking, stress, and not exercising regularly!
Soooo the takeaway here, as usual, is to eat a balanced diet! Focus on variety and LOTS of fruits and veggies. Your gut will thank you and you’ll feel great.
What food for gut health are you most excited to try? Tell me in the comments!
April 14, 2021
Dear Cassey: I just had a baby and now I hate my body.
Hey Ready,
I just want to say that I feel you. I don’t have kids yet so I haven’t been in your exact situation, but I know what it’s like to feel stuck and resent my body, and how it feels to get stuck repeating the same unhealthy cycle. How it feels to dread looking in a mirror. How it feels to want change so badly, but your body seems to sabotage every effort you make.
The most important thing here is to work on your relationship with your body.I know it seems a little backwards to find reasons to love your body BEFORE you can change it, but this is what finally got me out of my own rut with nutrition and fitness. I had been cycling through hating myself, working out too much, eating too little, then giving up and gaining weight back, and repeat. FOR YEARS. Until I finally prioritized my relationship with my body.
So let’s start there! You just had a new baby, which is SO EXCITING! Women don’t get enough credit for all of the things our bodies go through when we, you know… CREATE LIFE. The changes your body went through may not be easy to swallow, but it’s proof that your body is incredible. It can do hard things and it can change. But most importantly, it’s supposed to be different.
Next up, sleep and stress.It feels kind of silly to ask how those two things are going when you have a new baby, but it brings up two points:
It’s harder to lose weight when you’re not sleeping enough and when you’re stressed.What you’re experiencing is NORMAL.
Of course you’re exhausted, emotionally and physically. New moms are seriously superheroes, working around the clock while their bodies recover. But here’s the thing. Hating your body is only adding more stress, and that’s hard on your body. It wears you out, affects your mood, and makes you depend on food for comfort. So before you do a diet and exercise overhaul, how can you manage your stress? Maybe it’s gentle exercise (walking, yoga, etc.), or journaling, reading every day, talking to a friend more often, or just getting some sunshine outside! I know it’s hard to carve time out for yourself, but it’s necessary. Even just a few minutes a day! Start doing little things for yourself, and I think you’ll feel a weight lift.
And then comes food and nutrition.I know this is the part of the answer you really want, but here’s why it comes last. Everything else, your relationship with yourself, getting enough rest, and managing stress, are all the FOUNDATION. You can’t expect your body to change if you’re not giving it what it needs. It will absolutely sabotage you and resist change. You’re feeling tired and have cravings for a reason. If the foundation isn’t solid, nothing you build will stand.
Of course how you eat and exercise will help you feel even better. So again, prioritize a little time for yourself to get some movement in. Take the time to find something you actually enjoy, because that is what will stick! If you need something planned out for you, follow along with my Monthly Workout Calendars. And for food, it’s all about setting yourself up for success. Keep healthy food within reach, ready to eat with minimal effort. If you need help, check out the 90 Day Journey Meal Plan. Even if you’re not ready to follow along 100%, it’s full of super healthy, EASY recipes that will help you get started.
And finally, set appropriate goals.Instead of saying “I want to workout 6 days a week, stop eating out completely, and lose 30 pounds,” break it up into small, non-weight goals. Like exercising 15 minutes per day. Once you achieve that, build it up a little. Or, a goal to only eat out twice per week or even just choose a salad as your side when you do. Meal prepping one meal a week is another good one. Think small, achievable goals that don’t take a ton of energy but build into big changes. And remember, no journey is linear. Expect setbacks and prepare for how to handle them. Basically, just keep going!
You CAN and you WILL get out of this rut. Hopefully, these tips help you tackle what your body needs so you can get back to loving it!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
April 12, 2021
Want Cake For Breakfast? Make This Cinnamon Roll Baked Oats Recipe
Hey guys!
Baked oats aren’t a new thing, but they’re trending on TikTok and I’m here for it! I’m actually really happy because I rediscovered how much I LOVE them. I seriously used to eat them alllll the time. Add in the fact that I love a healthy food trend and YES I HAD TO MAKE SOME.
But I wanted to put my own spin on baked oats. So I was like, why not make them taste like a cinnamon roll? And you guys…. OMG.
These Cinnamon Roll Baked Oats remind me of a giant coffee cake muffin. You know, the kind with the crunchy streusel on top! They’re dense and sweet, but not too sweet. I even made my own monk fruit icing to really bring in the cinnamon roll flavor.
Not even kidding, I made this recipe twice in one day. It’s that good.
This recipe is also 90 Day Journey compatible! If you want more recipes just like this, try out my 90 Day Journey Meal Plans!
Okay, so wanna try this Cinnamon Roll Baked Oats recipe?! YES, YES YOU DO.
@blogilatesObsessed with ##bakedoats so I tried a ##cinnamonroll inspired recipe ##breakfast ##homecook ##homechef ##foodontiktok ##healthyrecipe ##oattok ##oatmeal ##oats♬ Aesthetic – Xilo
Here’s How To Make This Cinnamon Roll Baked Oats Recipe
INGREDIENTS
For The “Cake”:
1/2 cup rolled oats1/2 banana1 egg1/4 cup almond milk1/2 tsp ground cinnamon1/2 tsp baking powder1 tsp vanilla extract2 Tbsp monk fruit sugar
For The Icing:
3 parts powdered monk fruit sugar1 part canned coconut milk
DIRECTIONS
NOTES
I sprinkled the top with monk fruit sugar to give it more of a crunch!
Go make this recipe NOOOOW!
When you make this, tag me on Instagram or let me know in the comments so I can see your Cinnamon Roll Baked Oats! Yummmm! If you love a good healthy breakfast recipe, remember that you can find even more in my 90 Day Journey Meal Plans!
April 9, 2021
6 Reasons Why Weight Fluctuation Happens (And Why You Shouldn’t Stress)
Warning: This article contains talk of scales, numbers, and may be triggering for those currently struggling with body dysmorphia and other related body image disorders.
Hey guys!
I told you all about my rough history with the scale, and how I had to put some major work into learning how to use it in a healthy way. During the time when my relationship with my scale was doing more harm than good, I was weighing myself every. single. day. Sometimes multiple times a day.
I knew I would be “lightest” when I first woke up, so I’d weigh myself hoping to start my day feeling good about myself. But if my weight was higher than the day before, I’d be so bummed. I’d replay the previous day, trying to figure out what I did “wrong.” I’d feel guilty and pick myself apart.
Finally, I realized that weighing myself so often was damaging. I’d be up a pound, and then down two pounds. And then up again. And my mood and confidence were on the same rollercoaster. And you guys, weight fluctuation is NORMAL. Letting the numbers dictate your mood isn’t.
But once I was on the scale rollercoaster, it was hard to get off. I knew I had to stop weighing myself every day. One of the things that finally helped me take a break from the scale for a while (and eventually build a healthier relationship with my weight), was learning about all of the reasons my weight was fluctuating. All of the perfectly NORMAL factors going on in my body. Things out of my control. Things that were only temporary and not actually getting in the way of my goals.
Like…did you know that it’s totally normal for your weight to fluctuate 5 to 6 pounds throughout the day?! WHAT?!
So here’s why that simple little number on your scale isn’t actually so simple! Soooo many factors go into it! If you’re stuck on the scale rollercoaster like I was, check these out.
Weight fluctuation happens (temporarily) every time you eat or drink!
Ever eat a huge meal, feel guilty, and immediately go weigh yourself? Yep, me too. But WHY?!
Of course we’re all going to weigh a pound or two more after a meal. Food and drinks weigh something, right?!I promise you did not eat enough calories to gain actual weight from one meal.Even a glass of WATER is going to weigh something. 8 ounces STILL weighs 8 ounces, right? It’s actually funny that it took me so long to think about it that way.
Food still weighs something when it digests and turns into waste, until you get rid of it. Foods high in fiber like fruits and veggies make their way through your digestive system a lot faster than foods high in carbs, salt, and fat.
So basically, your weight after a meal is almost always going to be higher. It doesn’t reflect anything actually changing with your body.
Speaking of salt, eating foods that make you bloated or retain water causes weight fluctuation too!The culprits usually include foods high in refined carbs and sodium. These foods just make your body hold onto extra water for a while! And some of us are more sensitive to salt than others, meaning we bloat and hold onto water more easily!
Exercise
If you weigh yourself after a super sweaty workout, you might notice your weight is down juuuuust a little. It’s kinda like we talked about before! Sweat = water loss. And water weighs something! Again, any weight loss is going to be minimal and probably reversed as soon as you hydrate.
Resistance training might actually make your weight fluctuate the opposite way! Strength training actually breaks down the muscle a little so it can rebuild and grow stronger. The muscle retains water to help with the repair process, which shows up as a little weight gain on the scale. This is one reason why you might not lose weight right away when you start strength training! Some people even get frustrated because they gain weight. But really, it’s just the muscles adjusting and rebuilding.
This is why it’s sooo important to measure your progress in more ways than weight alone.
Travel
Ughhh I am ALWAYS bloated when I travel, no matter what I do! But guess what? Bloating and weight fluctuation during travel is super common!
Flying causes water retention because of cabin pressure. If you’re on a longer flight, add in sitting for a long period of time and high sodium airplane food, and you’re definitely going to gain a little water weight. However, staying hydrated, bringing healthy snacks, and getting up to walk as often as you can will help!
Driving means you can avoid airplane cabin pressure, but you’re still sitting for a looong period of time.
And no matter what method of travel you choose, being in a new place, probably in a new time zone can really throw off your digestive schedule. I always notice my weight is up a little after I travel! But it returns to normal once I get back on my normal schedule.
Your menstrual cycle
Maybe you know that you feel bloated and a little more puffy right before or during your period. But your weight can fluctuate during other points in your menstrual cycle too!
The scale may go up a bit when you ovulate too.
The reasons behind this could be your hormones shifting, or the fact that you’re more likely to have cravings for salty foods at this time.
Having a few drinks
Alcohol can cause weight gain over time, but the immediate result can actually show a lower number on the scale.
Alcohol is actually a diuretic, which basically means it makes you pee a lot and dehydrates you. That dehydration is one of the big reasons you feel hungover the next day! The loss of water could also mean you weigh a pound or two less.
Although I don’t drink (hello, Asian glow), but I know a night out with friends usually also means munching on salty and fatty foods like chips, fries, pizza, etc. And that’s okay! But like we talked about before, eating those foods will probably cause some water retention/bloating.
My advice? Enjoy yourself, don’t check the scale immediately the next morning, and stay hydrated!
Taking certain medications
And finally, keep any medications you’re taking in mind! Certain ones can cause water retention, increased appetite, or even change your metabolism. If you’re noticing a lot of weight fluctuation and you’re concerned about the medications you’re taking, talk it over with your doctor before you make ANY changes!
Weight fluctuation is normal, and the big picture is more important!
You can’t stop your weight from fluctuating. It happens every day, multiple times a day! Weighing yourself constantly will only drive you crazy. Instead, get to know your body. Know what factors affect your weight and more importantly, HOW YOU FEEL.
If you are trying to lose or gain weight, know that these changes aren’t linear. It’s not about how your weight changes by the hour or even by the day, but what is happening over a long period of time. If you’re stuck on that weight rollercoaster, I know how you feel. Try weighing yourself less often, and set more non-weight goals. You’ll find that those goals are much more fulfilling anyways!
April 7, 2021
Dear Cassey: I reached my goal and now I have no motivation.
Hey Feeling Confused,
THIS is the part of a fitness journey that no one talks about! Once you hit your goals… what’s next?
Because you can’t just stop. You definitely can’t go back to your old habits. Like you said, you know how much better you feel when you work out, and you notice your eating is derailed when you don’t work out. But maintaining your goals and finding new ways to challenge yourself can be soooo hard! So what do you do?
I can give you some tips based on my own experience after my 90 Day Journey, but first I want to point out that every part of your journey is personal. If you try to follow exactly what someone else did, you’ll end up right back here, confused and unsure what to do next. So that being said, here’s some advice!
Find something you actually ENJOY. I had to start here because this is the entire reason I got into fitness. Finding exercise that brings you joy is key to keep going. Something that makes you think less about doing it X times per week, and more about just wanting to do it. Start experimenting with different types of workouts. And have fun with it! Go into it with an open mind because who knows, you might love something you’d never expect.
Go back to your “why.” I’m gonna guess there was more to why you started your journey than just weight. You stuck to it and hit your goal, which takes A LOT of motivation. So think back to your thought process when you started. Besides weight, what got you fired up to start working out and change the way you eat? For me, I wanted to get into the best shape of my life. And I go back to that goal often, because I know I can always get better.
Take a break if you need to. Sometimes it’s just not worth forcing yourself to work out. If you really need a break, take it! Work on your mindset instead and keep moving every day, but keep it light with things like walking or yoga. Taking a week or two to reset and recharge won’t hurt you in the long run.
Find and lean on a support circle. Your circle = accountability and motivation. There are a lot of ways your circle can help you stay motivated:
If you have a fitness tracker (Apple Watch, Fitbit, etc.), get a little competitive! But keep it FUN!Join fitness classes if things are opening up in your area and you feel safe.Meet up with a friend to workout or go on a walk, or work out “together” on a video call!Don’t hesitate to vent to friends and family when you need extra support. Sometimes hearing a different perspective is all you need!
Keep tracking your progress. I allllllways talk about tracking more than just weight! And that’s because I learned on my own journey that those other things were actually what motivated me! Things like how many pushups I can do, my running pace, drinking X amount of water every day, watching my muscles grow (take pics!), or challenging myself to try new foods. Anything you want to do… make it a goal!
Find ways to spark your motivation. Follow social media accounts that inspire you and unfollow anyone who does the opposite. Journal how you feel after you crush a workout or days when you feel super confident so you can go back and remind yourself on the days you need it most. Treat yourself to cute new workout clothes or a set of weights that will challenge you just a little. You know yourself best! Think of what motivates you and do it!
Hopefully, these tips will help you get the ball rolling to stay motivated and figure out what’s next on your journey. Remember – your journey is SUPPOSED to forever evolve! Keep your mind open, and I know you’ll find that spark.
Do you have any tips for Feeling Confused to stay motivated? Let’s hear them in the comments!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
April 5, 2021
Wanna Boost Your Metabolism and Burn More Calories? These 7 Foods Will Help
Hey guys!
Have you ever wondered about your metabolism? Is it fast? Slow? Or just normal? Is it all about genetics, or is lifestyle a factor too? Can you change it?
“Metabolism” refers to all of the processes happening in your body at a cellular level. The ones that turn food into energy you need to breathe and think. For your heart to pump and your muscles to work. A higher metabolism, or metabolic rate, means your body burns more calories at rest. Even though the overall idea is simple, everything that goes into metabolism is pretty complicated!
Things like genetics, age, and body composition all factor into your metabolism. Even though your resting energy needs stay pretty consistent, there are some things you can do to temporarily “boost” your metabolism and burn more calories. For example, exercise. But did you know that certain foods can boost your metabolism too?!
Let’s see which ones!
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What Does It Mean To “Boost Metabolism?”
Basically, it just means that your metabolic rate (how fast your body burns calories while you rest) increases for a short amount of time. It’s normal for this to happen when you digest and absorb food, but some foods increase metabolic rate more than others.
And like I said, this effect is temporary. Like, a couple of hours. BUT every small increase adds up, right? And even if you’re not counting calories or trying to change your weight, this stuff is just super interesting! I’ll never get tired of learning how our bodies work.
Coffee and Tea
The key player here is caffeine, so decaf doesn’t apply here.
Caffeine is a stimulant. And it does more than just wake you up (or make you super jittery). It can actually increase your metabolic rate! The amount is pretty small though. A few studies found that drinking THREE cups of coffee a day increased metabolism by about 100 calories. That’s a lot of caffeine though. If you’re a one-cup-a-day kind of person, the metabolism boost is going to be less, but still effective.
Caffeine has other perks too, like potentially helping you use fat for energy and boosting your workout performance (that’s why a lot of pre-workouts contain caffeine!).
Even though tea is much lower in caffeine than coffee, it contains catechins that may boost your metabolism and help burn fat even more than caffeine alone.
Protein
This one’s pretty simple. High-protein foods just require more energy to digest than others! While your body digests these foods, your metabolic rate can actually increase up to 30 percent. Which is A LOT compared to the 10 percent increase from carbs and less than 5 percent increase from fat.
Protein also helps your body grow and preserve muscle mass, which can help your metabolism stay steady (and not drop) if you lose weight.
Spicy Foods
Spicy food doesn’t just fire up your taste buds. It fires up your metabolism too! Chili peppers contain a chemical called capsaicin, which is responsible for your mouth feeling like it’s on fire when you eat spicy food. But capsaicin can increase your calorie burn too, by firing up your metabolism. The amount is pretty small though, like 50 calories per day.
But if you LOOOVE spicy food like I do, who knows! Maybe it could add up.
I’ve also seen some capsaicin supplements for weight loss, but there’s not much research to support that they actually work.
Legumes
Legumes include foods like:
BeansLentilPeasChickpeasThey are protein-rich, and we already know that means your body burns more calories during digestion. But legumes also contain fiber that feeds “good” bacteria in the gut. Those “good” bacteria produce short-chain fatty acids, which can help your body use stored fat for energy!
Legumes also contain certain amino acids that some studies link to a slightly higher calorie burn during digestion.
Brazil Nuts
Brazil nuts are one of the best sources of selenium out there. And that’s important because selenium keeps your thyroid gland healthy. And THAT is important because your thyroid regulates your metabolism.
Don’t go crazy eating brazil nuts though! Eating too many can actually lead to selenium toxicity. Stick to 1 – 3 nuts per day.
Cacao
Even though I don’t like chocolate, I thought this one was super interesting! Some studies show that eating cacao can stimulate using fat for energy. One study also found that cacao has a preventative effect on carb and fat breakdown, meaning it keeps some calories from being absorbed.
The downside? We need more research on humans (instead of mice) to draw a more solid conclusion on how this works.
Still worth a shot if you love chocolate! Keep in mind that raw cacao is probably more effective since it’s minimally processed.
Coconut Oil
I love coconut oil! I always knew it was a healthy alternative fat source for butter, but I didn’t really know it was a food to boost metabolism!
It all comes down to the type of fat you get. Coconut oil is special because it contains medium-chain triglycerides (MCTs). Most other types of fat contain longer chains. MCTs make a beeline for your liver as soon as they’re absorbed, where they’re used for energy. So basically, MCTs are less likely to be stored as fat.
A handful of studies also show that MCTs increase your metabolic rate more than longer-chain fats you get from sources like oils, fish, nuts, and avocado.
Water
You know I’m going to jump on any opportunity to remind you to stay hydrated! Water just does soooo many good things for us, including our metabolism! The temporary boost comes from thermogenesis.
Basically, when you drink COLD water, your body uses energy to heat the water you drink up to body temperature. One small study found that this can increase metabolism up to 30%, but only for a short period of time.
Staying hydrated also helps all of your body’s systems run more efficiently. This includes the process that burns body fat!
So even though we’re talking about foods to boost metabolism, you need to drink up, too!
Final Thoughts
It’s cool to see how it’s possible for certain foods to boost metabolism! But as always, everyone is different and there’s no magic food that will burn tons of calories or melt fat. The best ways to support your metabolism are eating a variety of healthy foods and staying active!
Did any of these foods that boost metabolism surprise you?! Let’s discuss in the comments!
April 1, 2021
Dear Cassey: How do I stop bingeing on sweets?
Hey Wants To Stop,
Congratulations on your journey! Nothing makes me happier than someone saying that I somehow helped them find the joy in fitness. It’s why I do what I do! And are we just going to breeze by all of the amazing changes you’ve already made?! The workouts, eating lots of healthy foods, letting go of toxic mindsets, and reaching out for support in the areas where you still struggle. You’re seriously crushing it!
Okay, let’s talk about sweets!
Everybody has that food that is their “kryptonite.” And we all go through a phase where we try to avoid that food altogether, trying to be healthy. And you know what? Cutting out the foods we crave almost never works. We end up doing exactly what you described: bingeing.
So the key here is finding a way to include all of our favorite foods in our diet in moderation! It sounds like you know this is what NEEDS to happen, you’re just not sure HOW to actually do that. Here are some things that work for me!
Shift your mindset about sweets – Yes, bingeing on sweets can derail your goals. But thinking of sweets as “bad” won’t fix your relationship with them either. It’s better to accept that you love sweets and ditch any guilt when you indulge.
Pay attention to when you’re most likely to binge – Does it happen when you’re bored? Stressed? Tired? On your period? All of the above?! Pinpoint the times when cravings are most likely to strike, and then you can find ways to address what your body might actually need. For example, I know I get extra snacky when I’m not sleeping enough!
Make sure you’re satisfied – It’s great that you’re trying to eat super healthy, but are you actually satisfied? It’s really important to make sure you’re eating enough, especially if you’re more active than you used to be. Sometimes cravings (especially ones that lead to bingeing) are a sign that you’re not eating enough at meals! Adding a source of fat to your meals like avocado, olive oil, nuts and seeds can help.
Be mindful when you eat – If you want a sweet treat, eat one! But do it mindfully so you don’t end up uncomfortably full later. Get a couple pieces of chocolate, a small bowl of ice cream, a cookie, or whatever it is you’re craving. And walk away. Leave the rest in the kitchen. Do your best to eat it slowly and without distractions like your phone or TV. ENJOY IT! If you still want more when you’re done, try to wait a bit to let your brain catch up with your stomach.
Get extra support if you need it – If you suspect the problem is deeper or that bingeing is becoming a serious habit, there’s no shame in asking for extra support from your doctor, dietitian, or therapist. Like I said before, it’s all about figuring out what your body needs! And sometimes that task is just too much to take on alone.
I know it’s super frustrating to feel like you’re “addicted” to certain foods. But really, it just takes time. Hopefully, some of these things help you change your relationship with sweets so you can include them in your diet in a healthy way!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
March 30, 2021
The Blogilates April 2021 Workout Calendar!
Hey guys!
Yayyyyyy Spring is HERE!!!
The days are getting warmer and brighter, and I think we’re all starting to feel (cautiously) optimistic that life is starting to feel more pre-2020! So let’s take some of that positive energy and pour it into a super fun month of workouts! We kicked off last month with you crushing our hardest challenge EVER. This month, we’re keeping it a little more simple. But don’t worry… simple does NOT mean easy!! We’ll be doing a ton of your favorite workouts with a few fresh, new faves mixed in 
Okay. Are you ready to see the April Workout Calendar?!?!? Let’s GOOOOO!
How to Use the April Workout Calendar
Check the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!!
OR you can download the BODY by Blogilates app, where you can snag the monthly calendar and all of the videos in one place 
Here’s an overview of each day of the April Workout Calendar. You know how this works! We’ll work a different muscle group each day (after you crush the #1000AbChallenge)!
SUNDAY: Abs & Obliques
MONDAY: Total Body
TUESDAY: Butt
WEDNESDAY: Cardio
THURSDAY: Upper Body
FRIDAY: Stretch & Recovery
SATURDAY: Legs & Thighs
Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise.
REMEMBER! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place…to make life a little easier
If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.
What have you accomplished so far this year that you’re most proud of?!! Tell me in the comments!
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Your Guide To The Best Dairy Alternatives
Hey guys!
One of the most impactful changes I’ve made to my diet is going dairy-free – well, 90% of the time. Obviously, if you watched my recent ice cream wars on Instagram, you know that I’m definitely not super strict about it. But if I do eat real dairy, I try to keep it to a few bites, otherwise, I know there will be consequences.
Consequences, because my body is actually pretty sensitive to dairy! It almost always breaks me out, and I usually get pretty bloated if I eat a lot of it.
Even if you’re not as sensitive to dairy as I am, sometimes it’s just fun to add some variety to your diet and experiment with dairy alternatives.
Here are the best alternatives for every type of dairy!
Are dairy alternatives healthier?
Let’s talk about this first.
Dairy (milk, cheese, butter, yogurt, etc.) DOES provide a ton of nutrients – calcium, vitamin D, and protein being the big ones! However, you don’t HAVE to drink milk to be healthy.
Plant-based dairy products are usually lower in protein. Some options are still rich in vitamins and minerals, while others aren’t. Some products are packed with sugar and additives, while others aren’t.
It pretty much comes down to your personal preferences (taste, diet preference, etc.) and what works best for your body!
Dairy Alternatives For Milk
Soy Milk – For a while, this was pretty much the standard plant-based milk. Soy milk is the best dairy alternative for protein – 7 grams!
Nut Milk – Nut milks have a pretty mild taste and texture, making them super popular! They have about 60 calories, 2.5g fat and 1g protein per cup.
Oat Milk – Oat milk has become super popular recently and it’s actually one of my faves. I just love the taste! A cup has about 130 calories and 4g protein.
Rice Milk – The consistency of rice milk is a little watery, but it tastes sweeter than other non-dairy options. A cup has about 120 calories and 1g protein.
Hemp Milk – This option is a little higher in fat (~7g per cup) than the others, but it’s mostly polyunsaturated fats, which are super healthy.
Coconut Milk – Another good option for healthy fats. A cup has about 80 calories, 5g fat and 0g protein.
There are a few other options out there, but these are the ones you’ll see the most often!
Butter
Butter adds creamy texture and flavor to food, whether it’s mixed into a recipe or spread on the finished product. Most dairy alternatives for butter have similar calories and total fat. However, the fats that come from plant-based butter are usually much healthier polyunsaturated fats like omega-3 and omega-6. Dairy-free substitutes for butter include:
Avocado
Coconut Butter
Almond Butter
Tahini
Vegetable Oils
Yogurt
You can do sooo many things with yogurt! You can eat it plain, bake with it, and use it to make dressings, dips, or sauces. Yogurt made with dairy is a good source of protein (especially Greek yogurt) and probiotics. The nutrition for plant-based yogurts is kind of all over the place, but they’re still usually a good source of probiotics.
Almond Milk Yogurt – 13o calories, 7g fat, 3g protein, 14g carbs per 6 ounces of plain yogurt.
Coconut Yogurt – 180 calories, 14g fat, 1g protein, 12g carbs per 6 ounces of plain yogurt.
Oat Yogurt – 70 calories, 1.5g fat, 6g protein, 9g carbs per 6 ounces of plain yogurt.
Soy Yogurt – 80 calories, 3.5g fat, 6g protein, 6g carbs per 6 ounces of plain yogurt.
Cheese
You can definitely find a few brands of vegan cheese at the grocery store, but sometimes they’re super processed. Some other options include:
Cashew Cheese – Use cashews in recipes to make a softer “cheese,” like I did in this vegan cheesecake
Nutritional Yeast – This is the most convenient alternative to hard cheeses, like Parmesan. It has a nutty, cheesy flavor but is also pretty nutritious! It’s actually a complete protein (2g per tablespoon), making it a great option for vegans.
Cream
Finding a good non-dairy option for cream is important for cooking, or if you’re a coffee drinker who likes to add a little creamer. There are tons of options for non-dairy cream in the store now. Some of them can have tons of sugar and additives so if you want something more simple, made from whole foods, try:
Coconut Milk – Super creamy and flavorful!
Cashew Cream – Kinda like making cashew cheese, but with a smoother, thinner texture.
Ice Cream
Last but not least… ICE CREAM! You know I’m an expert in this department. There are tons of options at the grocery store for ice cream made with every milk alternative: soy, almond, oat, you name it. But if you want to make your own…
First, if you haven’t tried the frozen blueberry/almond milk hack for ice cream, you MUST try it asap! It’s seriously magical.
I also looove using frozen bananas to make dairy-free “ice cream.” Just peel, slice, and freeze bananas every time you have some that are brown/about to be thrown away. Next time you’re craving ice cream, all you have to do is throw some frozen banana in the blender with a little almond milk.
Not even kidding, it’s like soft-serve ice cream. You can even add a little peanut butter, other fruit, or cocoa powder to play with the flavor!
What are your go-to dairy alternatives? Tell me in the comments!
March 24, 2021
Dear Cassey: How do I choose a goal for my 90 Day Journey?
Dear Ready For Change,
I am so excited for you to begin your 90 Day Journey! I love that you’re taking some time to really think through your goals before you hit the ground running. It’s too easy to default to “lose weight” or choose an unrealistic goal that doesn’t serve you. Can this journey be about weight and fitness? Sure! But is that all the 90 Day Journey is about? Absolutely not.
When I started my journey, I prioritized goals like journaling and healing my mental health. I set a goal to get in the best shape of my life physically too, but this was the first time I ever put non-physical goals FIRST. And that kept me motivated. I realized that my physical health couldn’t improve until my mental health did.
So that’s where I would start! Jot down some things you would like to change or improve. And then write down how you’ve gotten in your own way in the past. The root of your struggle is a good goal to tackle first.
Do you struggle with exercise because you haven’t found a workout you enjoy? Make your first goal to try one new workout per week.
Is it hard to eat healthy because your cooking skills aren’t as great as you’d like? No problem! Learning to meal prep or cook a new recipe every week is an amazing goal. (and of course, the meal plan can help you there )
Would staying active seem easier if you worked on time management? Or getting more sleep? Set a goal to work on your routine and/or sleep more.
These types of goals are FOUNDATIONAL. They are necessary to build the lifestyle dream around. They’re the building blocks to big goals! And setting small goals that build on each other is another one of my favorite pieces of advice when it comes to goals. I know that the big, crazy dream is more inspiring and lights a fire under you. But if you ONLY focus on that goal and not the checkpoints in between, you risk getting burnt out and discouraged. The road seems A LOT longer.
It’s kind of like reading a book! The book might be 400 pages, which sounds overwhelming when you pick it up. But if set a goal to read small chunks every night, like 30 pages or 2 chapters, it breaks up the process and keeps each goal within reach.
Now let’s apply that to your 90 Day Journey! Let’s say you want to lose X amount of weight. Some smaller goals could be:
Get 30 minutes of activity 4 days per week.Cook meals at home Mon – FriCook at least 3 meals from the Meal Plan each week.Add a fruit or veggie to every meal.Drink a gallon of water every day.These healthy habits BUILD and lead you to your big goal. Now let’s do an example taking weight loss out of the equation. Let’s say you want to work on body image to feel comfortable in a swimsuit this summer. Some of the smaller goals can be the same as the one above! Because eating healthy foods and moving your body builds confidence and makes you feel amazing, even if your weight stays the same. Some other small goals here could be:
Journal something you love about yourself every day.Purge your closet and get rid of everything that doesn’t make you feel confident.Unfollow one social media account every week that makes you doubt yourself.I really hope some of these ideas give you a good place to start! Your goals are based on your “why,” which is extremely personal! You’ll find the most success when you choose goals for you, and no one else.
Ready to get started on your 90 Day Journey? Make sure to grab the 90 Day Journal here and check out the 90 Day Journey Meal Plans here!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
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