Cassey Ho's Blog, page 69

Healthy Trader Joe’s Finds: My Honest Reviews

Hey guys!

I loooooooove that your love for Trader Joe’s runs just as deep as mine.

I’m having so much fun making honest TJ’s reviews videos on TikTok, so I wanted to put a bunch of my reviews in one place so it’s easier for you to check them out next time you’re headed out to do some shopping!

Note – some of my must-haves like Ube Ice Cream and Everything But The Bagel Seasoning aren’t on this list… but you know those are hands down 10/10s for me

Dear Cassey: How do I stop caring about what other people think?

Hi Cassey!

My freshman year of high school, this girl (a former friend) always told me to stop eating sugar because I’ll get “fat.” I don’t care about what I look like as long as I am healthy, but her judgment has stuck with me all these years and I still think about what she said to me every time I eat something “unhealthy.” Now, I let everything people say about me get under my skin. I value everyone’s opinion of me too much because I don’t want to disappoint them. This is very tiring to me as I want to be able to be me, but I don’t want to be judged. I don’t want someone’s opinion of me and my lifestyle to bother me this much, but I don’t know how to change my mindset. How can I live my life while not caring about what others think of me? How can I start to feel more confident in my own skin without seeking validation from others first?

Sincerely,

Needing Some Confidence

Hey Needing Some Confidence,

Wow. Isn’t it crazy that comments from an old friend so long ago have made such an impression on your confidence?! It just goes to show that even if it seems like our words are just words, they’re really not. Those words actually shape the image we have of ourselves…if we let them. And guess what? You’re not going to let them anymore.

Obviously that friend wasn’t the ideal, supportive bestie that you deserve. So my first piece of advice is to make sure you’re surrounding yourself with people who will support your values and lifestyle. You can’t build your confidence and live without fear of judgment if you’re still surrounded with judgy people. Choose your tribe wisely, and don’t be afraid to ask for support – like you’re doing right now!

Are You Always Craving Sugar? Here’s Why – And How to Curb It

Hey guys!

We all know that eating sweets all the time isn’t the best habit. I mean I LOVE to indulge sometimes (right now, ube ice cream is my weakness), but I can totally tell when I overdo it. It just makes me feel tired, it breaks out my skin, and I just don’t feel my best. Sometimes it makes me sooo grumpy and I feel like I’m just in a fog. So, I try to find healthier ways to curb my cravings as much as possible.

But cravings are tough.

What IS it about sugar that makes it so hard to avoid? Why do our bodies crave it so much?!

Let’s find out!

Sweets are kind of addicting

I’m not going to compare sugar to drugs, but I totally believe that the way we crave sugar is kind of like an addiction.

Two reasons:

Habit
Our brains

Humans are just creatures of habit. If you’re someone who has always grabbed something sweet after dinner, it’s probably going to be tough to break that habit. The “craving” you get after dinner for something sweet happens because you’ve literally trained yourself to feel satisfied ONLY after you’ve had that dessert.

Our brains get used to these habits too, making it even harder to curb cravings for sugar. Not only does your brain looooove sugar as fuel, but it treats sugar like a reward. When we eat sugar, our brains release dopamine, which is literally nicknamed the “feel-good” neurotransmitter. It’s part of the brain’s reward system, so of course we’re programmed to want more!

So what do you do to fight the urge? A couple things.

Slowly change your routine. If you want to tame that nightly dessert craving, replace it with a different habit. Go for a walk instead and replace sugar with a different “feel-good” habit!

Give into your craving in a healthy way. If you crave something sweet, then eat something sweet! Instead of going for cookies or ice cream every night though, switch it up and eat fruit or experiment with a low-sugar dessert liiiiike vegan peanut butter cheesecake (drool), zucchini bread pudding (omg), or pink lemonade sorbet cups (PERFECT for summer).

Maybe you’re trying too hard

Sometimes when we decide it’s time for diet overhaul, we go a little too hard.

Our bodies are super stubborn when it comes to losing weight and calorie restriction. If the changes you’ve made to your diet are even slightly drastic, your body is probably going to fight back a little.

You know those memes that are like, “egg and veggies for breakfast, salad for lunch… whole pizza, 17 breadsticks and carton of ice cream for dinner” ?

SURPRISE! Introducing the BODY By Blogilates App!

Hey guys!

OMG OMG OMG I didn’t have time to warn you but I have a really big, super random surprise for you!!! Guess what!!???

KINDA JUST DROPPED AN ENTIRELY BRAND NEW APP IN THE APP STORE A FEW MINUTES AGO NO BIG DEAL OR ANYTHING

It’s called BODY by Blogilates and you need to go get it right now! It’s FREE to download on iPhone and Android!

Now…before we get into the fun stuff, I have to address something.

This new app has some backstory that I think is important for you to know.

I wrote up my idea for this app a couple years ago after things went south with my first app. Basically, my ex-developer ran away with nearly everything I earned on my first Blogilates app and fled the country. He took the code and kept using my brand against my will. I had zero control. So that’s why you probably noticed no new updates or care for the old app at all. It was a really terrible situation and only recently was I able to convince Apple and Google that I actually own my app so they need to pull my old app from the store (confusing, I know!). The app being stolen from me was one thing, but I was more hurt seeing someone that I thought I trusted throw away our friendship over greed.

Anyway, today marks a new beginning.

Today is Day 1 of the ACTUAL app that I have always wanted to make. I’m really excited for you experience BODY by Blogilates!

Here’s why you need this on your phone right now.

The Blogilates August 2020 Workout Calendar!

Hey guys!

Um… where did July go?! Doesn’t it seem like it just came and went super fast?

Anyways, I’m DEFINITELY not mad about getting into August, because we have some exciting stuff going on! If you haven’t heard…

My NEW APP is finally ready for you! YAYYY! That means now it’s easier than ever for you to access the workouts and get them done ANYWHERE. We’re also going to throw some killer challenges and fun ways to track your progress into the mix :)

If you weren’t excited for August before…I bet you are now, right?! Woohoo!

Let’s check out the August Workout Calendar! 

Download JPEG

We’re switching up how this works just a little! Now, all you have to do is 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 (for Android and Apple devices!), where you can snag the monthly calendar and all of the videos in one place :)

Here’s an overview of each day of the August Workout Calendar. We’re hitting a different muscle group every day so the ENTIRE body will feel it at the end of the week!

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. In case you were wondering, we’re gonna keep starting each week with a brand new video! But I’m not telling you what they are juuuust yet ;)

REMEMBER! You can also download the new app 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.

I am soooo excited to see your progress this month! The new app is going to make your home workouts a million times easier. You’ll feel more motivated and you’ll push harder. Let’s go, August!!!

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Is Eating Three Meals Per Day The Best For Your Body?

Hey guys!

Sooo we’ve always been taught to eat 3 meals per day.

But what if that’s not really the best thing for everyone? I mean, all of our bodies work a little differently right?!

So is there really one right way to eat? Is it possible that laying out your meals differently could actually make you feel better?

I did a little research and also consulted with registered dietitian Breanna Woods so we could find out!

Why eating 3 meals per day is the norm

So here’s how eating the traditional 3 meals (breakfast, lunch and dinner) became a thing:

There is some variation in the different histories I read, but basically we started eating this way around the time normal work hours were formed in the US. We like predictability and routine, so the combination of these things turned into a habit of eating breakfast, lunch and dinner.

So it’s mostly a cultural thing… But there are some scientific benefits that make sense too.

Eating 3 meals per day spreads out our calories to keep us fueled throughout the day. It keeps our blood sugar nice and stable so we’re less likely to feel like we’re dragging halfway through the day, and it keeps us satisfied so we don’t mindlessly graze on snacks all day long.

But do other eating schedules work better for some people? Maybe!

What about fasting or skipping meals? 

We’ve all heard that skipping meals is a bad idea. But why?

People assume that means that skipping breakfast makes you gain weight. But really, it just means that people who tend to skip breakfast also tend to overeat the rest of the day. However, there is also some research that suggests that eating breakfast helps with better blood sugar control throughout the rest of the day. But overall, it’s probably not necessary to eat breakfast if you’re not hungry.

Skipping meals in general can make you feel tired, sluggish and grumpy. It’s not going to hurt you if it happens every now and then, but if you’re skipping meals all the time with the intention of dieting, you won’t be doing your metabolism any favors.

So what about intermittent fasting?

Because people who follow intermittent fasting technically skip breakfast, right?

Right!

All of us technically fast when we go to sleep. People who follow the traditional intermittent fasting method of fasting for 16 hours with an 8-hour “eating period” are just extending that fast. In theory, a longer fasting period forces the body to use up all of its glycogen stores so it starts burning fat for energy. The research doesn’t seem super strong, but this eating style has recently become pretty popular.

It could definitely work, I’m just not so sure how sustainable it is for most people.

Are some of us better off eating smaller, more frequent meals? 

Some say that eating 5 or 6 smaller meals throughout the day is the best way to eat. In theory, eating several small meals will keep your blood sugar and insulin levels in check and also curb cravings. This matters because blood sugar and insulin fluctuation plays a role in weight gain and fat storage.

But what does the science say?

Well, science doesn’t really seem to support these theories very strongly. Actually, eating larger less frequent meals has been shown to keep blood sugar more stable overall. Studies also show that people have better appetite control when they eat larger, less frequent meals.

So basically, eating several small meals throughout the day probably won’t do anything crazy like ramp up your metabolism. But there’s no harm in eating this way if it works for you.

Remember to think big picture!

No matter what “eating style” you prefer, the most important thing is still the quality of your food. There’s no magic meal timing that’s going to outweigh the benefits of eating healthy foods. So if the traditional breakfast, lunch and dinner is working for you, stick with it! If you feel better eating more small meals throughout the day, that’s awesome! If intermittent fasting is sustainable and makes you feel amazing, keep it up!

Just remember that it always comes back to these principles:

Eat when you’re hungry
Choose whole, nutrient-dense foods most often
If you want to lose weight, what you eat overall in a day matters. Not WHEN you eat.

The post Is Eating Three Meals Per Day The Best For Your Body? appeared first on Blogilates.

Easy Protein Pancakes Recipe

Hey guys!

Do you ever dream about healthy pancakes that actually taste good? I used to ALL THE TIME.

And then I discovered protein pancakes. I experimented with TONS of recipes, because they were always too flat, or too eggy, or just not satisfying. Well, GUESS WHAT?!

I came up with a recipe that checks all of the boxes. These are fluffy, satisfying, and filling – with 30 grams of protein!!!

Sound too good to be true? Go try them NOW!

Make these protein pancakes ASAP

Gather your ingredients:

1/2 banana
1 – 2 scoops protein powder
1/3 cup egg whites
1 teaspoon baking powder
1/4 cup water

Annnd make your protein pancakes!

In a medium bowl, mix all of the ingredients until well-combined. Save the other half of your banana!
Heat a pan over medium heat and spray with oil. Dollop on your batter in 1/4 cup portions and cook for 2-3 minutes before flipping (wait until little bubbles start to pop!)
When they’re done, stack ’em up and throw some fresh banana slices and a drizzle of maple syrup or honey on top.
The best step – ENJOY!

@blogilatesHow to make ##proteinpancakes! ##fitgirl ##fitnesstips ##pilates ##indoorworkout ##pancakerecipe ##homechef ##letscook ##healthyliving ##keto ##lowcarb ##fitness♬ original sound – blogilates

Quick. Easy. Healthy. AND SO GOOD.

If you make this protein pancakes, pleeeeease tag me on Instagram or let me know in the comments! I wanna know what you think! And if this inspires you to try more healthy pancake recipes, I’ve gotcha covered with some of my faves :)

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Dear Cassey: How can I take better care of myself?

Dear Cassey,
I’m struggling with giving myself “me” time. I lost my son late in pregnancy 2 years ago, and last year was blessed to have a healthy daughter. I take care of her all day as a stay at home mama, and I have found I haven’t been giving myself the amount of care that I should. We’re talking forgetting to shower and sometimes even forgetting to eat. I recently started working out at 5 am every day, which has been working for me.
I guess my question is, What are some other ways that I can “take care of myself” aside from just working out and eating healthy? I am doing both of those and feel better but I still feel like I’m missing something.
Thank you,
Just a mama needing a little extra guidance and support.

Hey Just A Mama,

I’m so incredibly sorry to hear about the loss of your son. That alone is so much for a momma to go through…I can’t even imagine.

Although I’m not a mom myself, I have friends that have gone through an experience similar to yours and just know… you’re not alone in this. My heart is with you. Self-care is EXTREMELY important, so I’m glad you’re reaching out for support!

Exercising and eating healthy are great places to start. Doing both will help you manage stress, feel more energetic, and think more clearly. All TOTALLY necessary with a toddler at home, right?! So keep those things up for sure! I have some other ideas for things you can slowly work into your routine to help with self-care too.

The Basics – Your toddler probably does better on a routine, so try the same for yourself! Commit to that shower before your daughter wakes up, or while she’s taking a nap. Make sure you’re grabbing something to eat when your daughter eats! It’s way too easy to forget about your own needs when you’re taking care of someone else, so making it part of your routine will help make it happen without having to think about it.

Sleep –  Stay up and get things done, or get some quality shut-eye? Choose sleep!!! Prioritizing sleep is one of the BEST things you can do for your mental AND physical health. I always feel like a completely different person when I get a good night’s sleep.

Socialize – This is another one that falls to the wayside for a lot of mommas. I know it’s hard to physically hang out with friends right now, but finding a way to get in some adult conversation will help SOO MUCH. Commit to picking up the phone and call or Facetime a friend or family member. When you can, meet another momma to go on a walk. It’s amazing how rejuvenating a good laugh and conversation with your tribe can be.

Journal – I loooove journaling. It’s a good way to let everything out and reflect on what’s going on in your life. You can journal in the morning to start your day in a better mindset, or you can try jotting down your thoughts before bed to unwind and empty your brain. If writing isn’t your thing, you could also grab an adult coloring book, meditate or do a crossword puzzle to unwind.

Treat Yo’ Self – When was the last time you treated yourself to something new? Anything you’re into! New workout clothes, new shoes, a new book, some flowers to brighten up your home?! You deserve it.

Unplug – It’s way too easy to mindlessly scroll the minute we have some free time. But escaping from social media for a little bit is actually really refreshing. There’s a lot of negativity and opportunity for comparison on social media. Take a break and use that time to do something for yourself!

Plan Ahead – Plan something that you can look forward to! It could be a trip, or something super small like planning to eat or order takeout from your favorite spot. Even having little things to look forward to can really change your mindset.

Try a Podcast – Need a little inspiration? Entertainment? A really good laugh? Wanna learn something new? There’s a podcast for everything.

Breathe – Anytime you’re feeling overwhelmed, find a quiet spot and breathe.

Hopefully, these ideas help! Whatever you decide to do, try one thing at a time (don’t overwhelm yourself!) and DON’T feel selfish for prioritizing “me” time. You can’t pour from an empty cup, and taking care of yourself is going to benefit your daughter just as much as it benefits you!

You’re doing an AMAZING job, mama.

PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.

The post Dear Cassey: How can I take better care of myself? appeared first on Blogilates.

Is It Okay To Want To Lose Weight?

Hey guys!

Weight loss is kiiiiind of a hot topic around here. Every time I post about my 90 day journey, or when I rant about celebs being judged for losing weight, the discussion about my stance on weight loss gets a little heated.

Don’t get me wrong, a lot of the feedback is positive. But some call me out as a hypocrite and it feels like words are being put into my mouth.

So that made me wonder… is the body positivity movement causing a “shameful” vibe around weight loss?

As always, I never want my opinion to seem hypocritical or muddy. So I think it’s time we get on the same page about my views on weight loss.

What body positivity means to me

Let’s start with body positivity. This movement and what it means has always been kind of confusing to me. What I’ve learned is that everyone has their own interpretation of what it means, and that’s okay! So here’s mine:

To me, body positivity is a huge piece of self-love. It’s…

…looking in the mirror without picking yourself apart
…paying attention to your body and allowing yourself to be proud of everything it can do
…constantly evolving and not feeling like you have to accept or feel “stuck” with who you are

Most importantly, body positivity is NOT letting how you look rule your self-worth.

My feelings about weight loss

So what about weight loss? It’s confusing to me that people are expected to explain WHY they want to lose weight, or feel ashamed for desiring weight loss in the first place. It bothers me because…

No, weight loss isn’t always healthy. But it can be. 

I understand that sometimes weight loss can be a red flag of something deeper and negative going on. From mental health problems, to physical health problems, to drug addiction, I know that losing weight isn’t something that always needs to be celebrated.

But we seem to be forgetting that when it’s done in an intentional, healthy way, weight loss DOES improve health. It can make our heart and lungs healthier. It can improve our mental health. It can decrease our risk for disease.

Wanting to lose weight is a PERSONAL decision.

And no one should feel ashamed for wanting to work on their body. Wanting to lose weight doesn’t mean you hate your body OR that you’re anti-body positive.

To me, it all comes down to your mindset and the way you’re treating your body. Your “why” is what matters. If you want to work on your health and improve your body for the right reasons, then I think that is ALWAYS a positive thing.

Plus, we all know the diet mentality is a hard one to shake. So if someone manages to work through that and lose weight in a healthy, body-loving mindset, why are we still shaming them?

Setting a weight loss goal is okay too.

When I set out on my 90-day journey, people said my specific weight and measurement goals were promoting eating disorders and negativity. They said it was unhealthy. Again, I was called a hypocrite.

But here’s the thing. Setting a weight loss goal is okay. I’m a goal-oriented person. Having that number in mind motivated me. It didn’t rule my journey. I didn’t obsess over the number on the scale. I used it to adjust my diet along the way.

And people really fixated on this goal, instead of my long list of other more important goals. I wanted to improve my body and mind in several ways. Weight loss didn’t dictate how “successful” that journey would be.

Basically, YES! It’s okay to want to lose weight if you do it in a healthy way.

The problem is when people obsess over weight loss, they might get frustrated because no matter how intense their efforts are, they still don’t look like a certain celebrity. And then they’re angry at their body and might move on to more drastic measures. This is when it’s not okay.

As a side note, we need to remember that the people we see on TV, magazines, and especially social media… it’s not always real. Many people have a professional team of hair, makeup, and stylists on standby to give them that all-natural, glowy look. And even if we don’t want to believe it, a lot of pictures are manufactured to look perfect.

And this is why you just need to focus on you. No one knows your body and its needs better than you do. 

Let’s stop making assumptions about others who want to lose weight. It’s okay to have different interpretations of body positivity, but being judgy and negative doesn’t help anyone.

What’s most important to me is that we all support each other!

The post Is It Okay To Want To Lose Weight? appeared first on Blogilates.

The Best Savory Cauliflower Pancake Recipe

Hey guys!

You know I have a small obsession with cauliflower EVERYTHING and pancakes.

Well, I combined the two…  and the results were AMAZING. I look forward to these every morning for breakfast. They’re sooooooo good.

The key to this cauliflower pancake recipe is patience. You can’t rush them! Let them crisp up for a few minutes on each side and you won’t regret it. Trust me.

Okay, ready to make the best breakfast ever?!

Here’s how you make cauliflower pancakes

Gather your ingredients:

4 cups cooked cauliflower rice
2 eggs
Salt and pepper to taste
Drizzle of oil
Your favorite toppings (I loooove a fried egg, tomato and avocado. Oh and Trader Joe’s Everything But The Elote makes these PERFECTION)

Annnd make your cauliflower pancakes!

In a medium bowl, mix the cooked cauliflower rice, eggs, salt and pepper.
Heat a pan over medium heat and drizzle with a little oil.
Dollop your pancake batter onto the hot pan and use a spoon or spatula to shape it into perfect little circles.
WAIT at least 2-3 minutes before flipping your pancakes. SO IMPORTANT.
When the pancakes are all nice and cooked, remove them from the pan and top them with yummy things like a fried egg (check out the runny yolk in the video below. YUM), tomato and avocado. Sprinkle on some Everything But The Elote Seasoning and you are GOOD TO GO.

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates) on Apr 7, 2020 at 6:27pm PDT

So pretty. So delicious. And paleo and keto! Like I said…. best breakfast EVER.

If you make it, pleeeeease tag me on Instagram or let me know in the comments! I wanna know what you think! And if this inspires you to try more healthy pancake recipes, start with another fave of mine, the Fluffy Keto Souffle Pancake :)

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