Cassey Ho's Blog, page 74

You Need To Try This Matcha Mug Cake From Nom Nom Paleo

Hey guys!

I don’t know why, but cooking has been my favorite thing to do during quarantine. It’s so calming and satisfying – I have been trying to get my hands on as many recipes as possible!

One of the first people I go to for guaranteed delicious AND paleo recipes is my very good friend, Michelle Tam of Nom Nom Paleo.

If you’ve never tried her recipes, you’re seriously missing out. Jackelyn and I both love everything she posts and we’ve been making her recipes nonstop over the past few weeks. They’re all AMAZING.

So I reached out to Michelle to see how she’s doing and if she had any cool tips for cooking or life in general during quarantine.

And guess what?

She shared a BRAND NEW recipe to pass along to you guys. It’s a Matcha Mug Cake – which is perfect because I’m slightly obsessed with mug cakes and totally in love with matcha. When I heard that Michelle put them together, I kinda felt like she made it just for me.

And this mug cake…OMG just wait until you see it.

Is that not the FLUFFIEST, MOST BEAUTIFUL mug cake ….EVER?

I literally can’t get over the texture. So good. OH and it gets better! This beauty is paleo AND gluten free!

If you want the full recipe (OF COURSE YOU DO), you can grab it on her blog post. Her post even includes a recipe for chocolate or vanilla mug cake just in case you don’t have matcha.

Before you go indulge, here’s a little message from Michelle about quarantine life and her inspiration for this recipe:

I’m sheltering in place with my husband and two sons (ages 12 and 15) in the San Francisco Bay Area. After several weeks of very little structure, we realized that we had to institute some new family rules to get work done and stay sane. We now have our separate corners around the house to get school work and our jobs done and everyone chips in to help with cleaning and chores.

My corner of the house is the kitchen because I create recipes for a living. This experience of sheltering in place has definitely influenced the way I cook for my family and create content for my readers. Nowadays, I’m very mindful of choosing ingredients that are easy to source or substitute if folks don’t have them on hand. Also, I’m specifically creating dishes that are quick, simple, and healthy. No one wants to do extra dishes right now!

Case in point, my new Matcha Mug Cake recipe that happens to be paleo, refined sugar-free, and gluten-free! 

If you love matcha as much as Cassey and I do, this single serving of homemade gluten-free emerald-hued cake can be in your belly in just a few minutes! You whisk together a few simple pantry ingredients, pour the batter into a coffee mug, pop it in the microwave for less than two minutes, and end up with a fantastic bouncy green tea flavored sponge cake.

This matcha mug cake definitely hits the spot when you need a quick treat that’s not overly sweet! In fact, these snack cakes are very reminiscent of the paper-wrapped sponge cakes my mom used to bring home from Chinese bakeries when I was a kid.

I hope you love them as much as I do!

Let me know if you try this recipe! And of course go leave Michelle some love and try more Nom Nom Paleo recipes, too!  

The post You Need To Try This Matcha Mug Cake From Nom Nom Paleo appeared first on Blogilates.

The 7 Day Ab Challenge (+ May Workout Calendar)

Hey guys!

It’s time for us to take on a challenge. You ready?

I want you to commit with me for 7 days.

Anywhere between 20-30 minutes a day. That’s it.

It’s the time you probably take to browse what show to watch next on Netflix. Or the time you take to mindlessly scroll TikTok for no reason. Or the time you take stare in the fridge deciding what to eat next :P

Do you want to accomplish something cool while getting stronger and feeling really good about yourself in just 7 days? Then this is what I want you to do:

I want you to commit to the #7DayAbChallenge.

Save 7 Day Ab Challenge#7DayAbChallenge:

Purpose: To build and reveal your abs in 7 days!

Begins: Monday May 4, 2020

Ends: Sunday May 10, 2020

Length: 7 days

Daily commitment: 20-30 min

How it works:

Day 0: Save the challenge graphic and upload it to Instagram or TikTok and let everyone know you’re doing this! Make sure to hashtag #7DayAbChallenge and tag @blogilates.
Day 0: Take a before picture or video of you abs.
Day 1-7: Complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your abs and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayAbChallenge hashtag and tag @blogilates so other users can find the challenge!

Day 1:

Waist Whittler Cardio Pilates (20 min)

Day 2:

Waist Whittler Cardio Pilates (20 min)

Day 3:

Waist Whittler Cardio Pilates (20 min)

Day 4:

Waist Whittler Cardio Pilates (20 min)

Beautiful Ab Sculpt (10 min)

Day 5:

Waist Whittler Cardio Pilates (20 min)

Beautiful Ab Sculpt (10 min)

Day 6:

Waist Whittler Cardio Pilates (20 min)

Beautiful Ab Sculpt (10 min)

Day 7:

Waist Whittler Cardio Pilates (20 min)

Beautiful Ab Sculpt (10 min)

Where to find the videos:

I will upload the full length videos to YouTube.com/Blogilates one day BEFORE you actually have to do them. This will give you a chance to preview the moves.

I will also upload cutdowns of the moves for quick viewing on Instagram and TikTok the day before!

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What if you want…MOOOORREEEEE???

If you want to be active for 45 min a day, but STILL wanna complete the #7DayAbChallenge, no worries. Here’s your May Workout Calendar :) I’ll also be linking the new videos to Coda so feel free to follow the calendar there if you prefer!

If you’re doing the #7dayabchallenge exclusively, then no, there are no rest days. But if you’re doing the May workout calendar, feel free to designate one rest day a week. You can pick any day you would like!

Good luck!

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Dear Cassey: My family is so negative about my healthy lifestyle

Dear Cassey, 

Have you ever dealt with family or friends being negative about your healthy lifestyle changes? Personally, every time I get into a good routine it seems like it’s ruined due to family pressure. I always hear things like “You don’t need to work out. You look fine,” or “You can eat that, you won’t get fat, don’t be obsessive,” or “You had two babies, let it go.” 

I’ve really heard it all and I feel like I am starting to dodge and skip out on family functions. And I definitely avoid discussing food or health in fear of all the Negative Nancy input. What should I do?

Your advice is greatly appreciated!

Pushing for Positivity

Dear Pushing for Positivity,

Reading your question makes my heart hurt a little. It’s so important to feel supported by your family and friends, especially when it comes to your healthy lifestyle! I’m sure their comments make you feel a little isolated and like your values aren’t important to them.

And yes – I totally know how you feel.

I’ve had my fair share of interactions with people who just don’t get why I love health and fitness so much. ESPECIALLY since my life has become so public on social media. Negativity is everywhere, and I’ve learned that the only way to fight it is… not to fight it! Instead, we have to stick together and push forward.

Here’s the thing. It’s a lot easier for me to put my blinders on and push forward when strangers on the Internet throw negative comments my way. Finding the right way to handle this situation with your family is different, but also super important. I understand why it feels easier to avoid family gatherings and discussing the way you choose to eat. It’s really draining having to defend your choices! However, I have some ideas for you:

The people making these comments may be feeling a little insecure themselves. I’m sure their intention isn’t to hurt you with their comments, but saying them might make them feel less guilty about the way they eat.
Have you ever told your family/friends how these comments make you feel? There’s no shame in letting them know that you’re working hard to fuel your body with healthy foods. Maybe even explain that it’s not always about losing weight! Eating healthy and exercising just FEELS BETTER. If they understand that it’s not only about body image for you, maybe they will have a deeper understanding of your “why” and offer more support.
Keep doing your thing. I love that despite hurtful comments and negativity, you never once said that you’ve given up on your goals. THAT IS AMAZING. I’m telling you, most people would have said, “you know what, maybe they’re right and I’m trying too hard.” Nope. Not you! This is important to you, so keep going. Chances are, your healthy habits will inspire someone else.

In the meantime, just know that you’ve come to the right place for support! The POPsters are the most positive and supportive people EVER and we’re besties here. And we’re here for you, too.

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: My family is so negative about my healthy lifestyle appeared first on Blogilates.

Are Your Workouts Not as Good on Your Period? Here’s Why

Is it just me, or does it seem like being on your period sucks the life out of you sometimes? I mean, some months aren’t so bad. But some months…whew. I am WIPED.

So why does this happen? And is there anything we can do about it? Because you know, dealing with cramps and mood swings and cravings is ENOUGH. And should we work out on our period if we feel totally drained?

I did a little research to find out!

What’s going on in there?

Well, a lot! When you start a new menstrual cycle (AKA your period), your hormones go a little haywire. Actually, they start going a little out of whack the week before you start your period, causing your good ‘ol friend: PMS.

So the two big hormones are progesterone and estrogen. Progesterone dominates after you ovulate all the way up to your period, which makes you feel tired. Then if you’re not pregnant, progesterone drops, and both estrogen and progesterone are at their lowest.

Serotonin, our “feel good hormone” crashes around this time too. Not only does that make us feel drained, but it gives the added bonus of feeling emotional! If you’re like me, feeling tired also makes you a liiiiiittttle grouchy and super snacky too!

But here’s the good news. Those hormones start to bounce back to normal as the week goes on! So by the end of your period, you should have some of your energy back.

Can we prevent fatigue during our period?

We’ve got things to do!

Good news! Yes! You can try a few things leading up to your period to help keep your energy levels up. Kinda like anything else, it all comes back to diet, exercise, sleep and stress.

Get your Zzz’s! You know the drill. Avoid caffeine in the afternoon/evening, stop screen time before bedtime, and get your 8 hours.
Focus on fuel – Try to resist that craving for chocolate, sugar or alcohol. These foods cause big time blood sugar fluctuations, which usually end with an energy crash. 
Relax – Stress will seriously drain you. Try meditating, yoga, reading, or anything to help you chill.
Hydrate – Water, water water! If you’re dehydrated, you’ll feel more tired and you might even notice your cramps are worse and you crave more junk. So drink up!










To workout, or not to workout?

If you’re thinking about using your period as an excuse to skip your workout, think again.

It’s totally fine to workout while you’re on your period. And you know what? It might actually make you feel better. YUP.

Let me convince ya:

Working out increases energy.
Working out improves your mood thanks to a little thing called endorphins.
Working out might help with mild cramping, again thanks to endorphins!

Of course, you don’t have to do super intense workouts. If you’re doing HIIT or heavy lifting on the reg, this might be the perfect time to back off a little and keep it light or modify if that feels better for you. Low-intensity exercises like walking, yoga, pilates, and light weight training are all super beneficial and they feel GOOD.

If you have killer cramps or other issues, talk to your doctor and maybe consider sitting it out until you feel better. But if you’re just skipping because you feel like a slug, peel yourself off the couch because I’m thinking a little activity is just what you need!

Figure out what makes you feel BEST!

Most importantly, do what feels good for you. If your body truly needs rest, then give it some rest. And like I said before, if fatigue or cramping or your moods are extra intense and seem to be getting in the way of your life, talking to your doctor might help!

It might seem like our period kinda takes over and control everything we do when it shows up. But that doesn’t have to be the case! Hopefully, we can use these tips to feel as normal and energized as possible when that time of the month strikes.

The post Are Your Workouts Not as Good on Your Period? Here’s Why appeared first on Blogilates.

My Inspiration Behind the Terrain Collection

Hey guys!

This has been such a CRAZY WEEK. I have barely slept the past several days.

Why?

Well, in addition to launching an entire new POPFLEX collection, I thought it’d be a great idea to also host a live workout ON THE EXACT DAY JUST ONE HOUR APART.

What was I thinking. I spent Friday, Saturday, Sunday, and Monday watching countless audio tech YouTube videos til 1AM and driving all over Southern CA buying products through my car window with a mask on to get the right sound equipment for this live workout because…EVERYTHING EVERYWHERE WAS SOLD OUT. This quarantine apparently has caused an explosion in livestream tech related sales. WHO KNEW!? (Just like how I can’t find any tie dye sweatshirts and sweatpants ANYWHERE. I even resorted to buying little boys white sweatpants because it was the only thing left, thinking I could just tie dye it myself, but instead I couldn’t even get the pant past my calf so no tie dye sweatpants for me!!!!)

ANYWAY.

I eventually got my livestream audio together figured out by Monday, thanks to my new fave audio tech guru Henny! Here’s how the live turned out! You could hear me and the music PERFECTLY (which is a huge struggle for fitness classes)!

View this post on Instagram

Join me for a live Pilates workout targeting your abs, arms, obliques, butt, and thighs. My outfit and mat are from popflexactive.com! @popflex_active

A post shared by Cassey Ho (@blogilates) on Apr 23, 2020 at 2:10pm PDT

Thank you to everyone who came! We had nearly 10,000 people working out at the same time! SO COOL!!! I could feel your energy through my screen!

I wanted to do a live workout not only to motivate you to move during this crazy time, but to also celebrate the launch of my most FAVORITE designs to date…I introduce to you…The Terrain Collection.

When I was designing the #TerrainCollection, I wanted you to feel the magnificence of the great outdoors in your body. I wanted you to feel the mountain breeze in your hair, smell the evergreen leaves brush past you, and hear the sound of a hidden brook right beyond your trail path. From the earth toned colors to the effortless silhouettes, everything you’ll find in my new collection is designed to bring you closer to nature.

The design process begins with inspiration. Where do I get mine? It is a mixture of:

Colors and shapes that capture my attention
Experiences that make my heart flutter
Things I care deeply about
Things you care deeply about
Sensations that make me feel good
Functional features that just make sense
YOUR HONEST FEEDBACK

For example, a while back on the POPFLEX Instagram, we asked you guys what shorts length you liked. Many of you guys answered “biker”! I was surprised because at that point, I hadn’t fully bought into that length. I had typically been a booty shorts type! But I kept that length in the back of my mind.

Then when we released the Capricorn legging with the crossover waistband, it got such great reviews (totally accentuates the hourglass figure on any body type) that I thought, maybe I should pair the crossover band with the biker length to make something interesting! And well, that’s what happened! The Wander Shorts were created!

@blogilates

Getting ready to workout like... ##activewear from ##popflex POPFLEXACTIVE.COM ##fitness ##pilates ##barre ##bikershorts ##fitnessfashion ##indoorworkout

♬ original sound - sadiemonday

The Terrain Collection is so special for so many reasons:

KINDER TO THE EARTH. The bags that the clothes are packed in are made from…CORN. Yes!!! Seriously!

Dear Cassey: How do you stop comparing your life to others?

Dear Cassey,

How do you stop comparing your life to others? I’m turning 30 soon. I live with my boyfriend of 2 years and we have talked about our future. I feel secure in us but can’t help but compare my timeline to friends/society. I want marriage and kids and I feel confident that I’ve found the person I want to share those moments with. But I can’t help but feel like I’m “behind”. At this point it’s not likely I’ll be married until I’m 32/33 and likely won’t have kids until I’m 34-36. I know age is just a number and women have healthy pregnancies later in their 30’s but I sometimes feel like I’m behind or old in getting to these milestones one day (hopefully).

Thanks!

Caught in Comparison

Dear Caught in Comparison,

It sounds like this is a really happy and exciting time for you! You’re in a solid relationship with someone you can see yourself with forever, and you’re planning your future together. That’s amazing!

I’m not starting with that to make you feel guilty or like your feelings are invalid. I just wanna show you how comparing your life to others might be robbing you of excitement for the future and serving up some serious self-doubt. But how do you avoid comparison? It’s so frustrating!

Everyone’s lives are plastered all over social media and in your face constantly. And that’s making you look at what you have and STILL wonder if you’re doing enough. I’m assuming what you’re comparing your life to goes beyond social media though… it’s what we’re expected to believe is the social norm. And that’s tough to ignore.

And it’s not just you! Societal pressure is something we all deal with over and over and over, on repeat.

People who eat healthily and workout compare themselves to others who “look better”.

Moms compare themselves to other moms who are “doing a better job”.

Young couples compare themselves to other couples who can buy homes in big cities and wonder if they are “successful enough”.

My point is… it always seems like mayyyyybe everyone else has it together more than us. But giving in and comparing takes away from living and enjoying the present.

Back to your situation – I TOTALLY get why you feel “behind.” Sometimes it feels like as women, we can’t really win, you know? We’re supposed to work hard for careers, live our lives, travel, AND have fun…. yet make sure we don’t wait too long to start a family.

But there really isn’t one “right” timeline, and girl – you are still young! Not only do you have PLENTY of time, but no matter what, some pieces of your timeline will be out of your control. Stressing about it is just not worth it. Live life in the present and enjoy how things fall into place! Because they WILL.

Also – chances are, someone out there is looking at your life wondering if they should have waited LONGER to start a family. Sometimes thinking about things that way helps when I’m stuck in comparison mode. There’s no perfect track to live your life. And honestly, wouldn’t it be kinda boring if there was?

Comparison is normal and your feelings are normal. Hopefully, this little chat gives you a different perspective so it’s easier to soak up your current happiness and just let life do it’s thang. I’m excited for what’s coming for you in the future!

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 do you stop comparing your life to others? appeared first on Blogilates.

Let’s Talk About The Quarantine 15

So, I guess the “Quarantine 15” is a thing now?

If you haven’t heard of it, it’s like the “Freshman 15,” but for all of us quarantined at home. At first I mostly saw jokes and memes about it, but I’m starting to see it pop up more and more.

It kinda makes sense. I mean, who knew being at home would make me so obsessed with snacks?! Factor in the gyms being closed and the “gloom and doom” vibe hanging over all of us, it’s not surprising AT ALL that some of our good habits have gone out the window.

But…should we really be worried about gaining weight?

I mean, we’re bored. We’re a little anxious. We’re straight up BUMMED every single time we catch a glimpse of the news. Comfort is KEY right now. Soooo we’re snacking and we’re treating ourselves to pizza. We’re baking with our families!

This quarantine isn’t a joke or a meme. It’s real life trauma, and we’re just…dealing.

Don’t be hard on yourself

If you can’t bear another day in sweatpants but your jeans feel snug when you try to put them on, don’t sweat it. Go put on leggings instead. They’ll never betray you.

Ok, but for real. No worries.

First of all, psychologists say a little weight gain during a pandemic or any global crisis is NORMAL. That means you’re not doing anything wrong. You’re not “off the wagon,” and you’re not going to have to start all over when life picks back up.

Even if you’re doing everything exactly the same as before, there’s a good chance that stress is a factor. And right now, you don’t have a ton of control over that stress.

I’m alwayyyyys saying that your fitness journey and your lifestyle is all about the long term. This quarantine is temporary and it’s not normal life for any of us. If your jeans are tight because you’ve enjoyed a few extra cookies with your family, or because you’re getting some rest for the first time in who knows how long, that’s ok! Actually, it’s probably needed. It probably feels good, right?!

Trust me. I feel off too! But I’m not body shaming myself because it’s NEVER productive. So just don’t. You’ll be back to regularly scheduled programming soon! Give yourself a break.

Exercise is amazing self-care during quarantine

Sometimes being at home seriously makes me crazzaayy. But getting a good sweat always makes me feel better! If you’re feeling uptight, anxious, or just bored to tears, move that body!

Do you have to do intense HIIT workouts and run marathons? NOPE. Do you even have to pick up a weight? NOPE.Even stretching releases stress and those hormones that make you feel goooooood. Just do something you love.

Turn up the tunes and dance!

Run around outside with your kids!

Go for a walk!

Just move and breathe. 

And if you don’t feel like working out… you don’t have to! 

Self-care is soooo important, especially right now. And sometimes self-care means REST.

There’s a lot of pressure to workout now that we all have extra time on our hands. But that pressure might feel like too much right now. Maybe you really needed this time to slow down. Maybe it feels better to be productive in other ways, like working around the house. Maybe you’re already working from home, while homeschooling your kids AND trying to manage your home. Whew.

If you need a break, take it. Plain and simple. You’ll know when you’re ready to jump back in!

Try not to worry about the Quarantine 15. Instead, use how you FEEL as motivation. 

Think about what you need! Eat healthy foods to take care of your body, but also enjoy some comfort food with your family. Exercise if it energizes you and makes you feel good, but rest when you need it.

And don’t forget I’m here to help! If you’re craving routine and some good workouts, jump into the April Workout Calendar! If you want to try some healthy and delicious (and suuuuuuper easy) recipes, here are a few that are totally drool-worthy.

We’re gonna get through this together!

The post Let’s Talk About The Quarantine 15 appeared first on Blogilates.

Dear Cassey: I’m working so hard, but not seeing results.

Dear Cassey,

I was wondering if you have any tips to stay motivated with diet and exercise, especially when you’re not seeing the results you wanted to see. I know it takes time, but on the days/weeks I feel like I’ve done my very best and I don’t see any results, I feel very discouraged. It makes me think, “what’s the point?” and kind of makes me want to revert back to my old ways like snacking on chips instead of snacking on healthy alternatives or stop exercising.

I know I shouldn’t compare myself since everyone’s body is different but with technology advancing, it’s difficult not to. For instance, on TikTok, I’ve seen a couple of girls who just so happen to have the same height and starting weight as me and seeing them do their monthly transformations is inspiring and makes me feel motivated but then when I start eating healthier, working out, etc. and I’m not seeing similar results, it’s very discouraging.

Also, I was wondering if you have any tips regarding binge eating/emotional eating or if you have any resources that you recommend checking out. I’ve been struggling with this a lot, ever since I was a kid honestly. I’ve noticed that whenever i’m stressed or sad or both for that matter, I just want to eat everything in my sight. Right now, if I’m getting in these “moods,” I try to at least binge on healthy foods like an apple with peanut butter but even I know that too much of a good thing is not always the best. I want to really learn how to step away from this bad habit.

Thanks!

Disappointed But Determined 

Dear Disappointed But Determined,

Wow. I can literally feel your frustration as I read your question.

It’s amazing that even though you’re feeling down and feeling defeated, you’re still reminding yourself that comparison is only going to hurt you in the long run. Would it help to take a little social media detox? If you don’t want to stay off of TikTok completely (it’s so entertaining!), maybe delete anyone you follow who is showing their weight loss journey, etc. I know that seeing their results motivates you to some extent. But I think overall it’s making you feel like you’re not doing something right.

Here’s the other thing – if you don’t know these people personally, then their TikTok most likely doesn’t paint the whole picture of their weight loss journey. I think it’s safe to say that anyone who tries to lose weight goes through a ton of struggles and feels like their results aren’t good enough at some point. Who knows, these girls might be doing more than they’re saying, or stretching their results a bit. Remember, it’s a snapshot.

Now, as for YOUR journey goes, it’s exactly that. YOURS. Getting results is never going to be quick, and it takes a lot of dedication and consistency. Are you struggling to stay consistent over the long run? Or, are you changing your diet every couple of weeks when you don’t see the results you want? I know it’s soooo difficult to be patient, but trust me. Give yourself a few months of consistent hard work, and you’ll see it.

In the meantime, be super mindful about small changes you ARE noticing along the way. Is it easier to get through a certain workout than it was a couple weeks ago? Do you feel more confident when you hold a plank than you used to? Is your mood better on the days you workout and on the days you eat healthier? Those changes ARE results! Your body IS changing! Journal those changes and remind yourself often that you’re doing amazing things for your body, even if they’re not the big results you’re waiting for just yet.

As for emotional eating, let me just start by saying I know it’s hard. So, so, soooo hard. Food is a quick fix for a lot of us when we’re feeling uncomfortable, whether it be from stress, depression, or even just feeling exhausted. I  think it’s awesome that you tune into how you’re feeling and try to choose healthier foods when you start to reach for food for comfort. But you’re totally right that bingeing on ANY food isn’t a habit that makes you feel better.

If you feel like leaning on food is a habit you can work on, maybe try my free habit tracker. With this tool,  you can write down how often this is happening, how you’re feeling when it happens, etc. Physically seeing it and thinking it through helps!

If you feel like you need more support, I strongly encourage you to talk to your doctor! They can direct you to the best place to get to the root of the problem and take care of yourself! There are also tons of great resources available on the National Eating Disorders Association (NEDA) website, like a screening tool to help you take the best steps!

I hope this helps! Please know this – you are 100% NOT alone, and I KNOW you can do this!

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: I’m working so hard, but not seeing results. appeared first on Blogilates.

Top 5 Foods You Should Eat to Boost Your Immune System

Well guys, I think it’s safe to say we’re all willing to do just about anything to boost our immune system these days. Flu season is FINALLY winding down, but we’re still dealing with a nasty pandemic. We need to make sure our bodies are in tip top shape to fight those germs!

Of course, the best way to support your immune system is to focus on overall health. Eating healthy, exercising, getting enough sleep and dealing with stress are all SUPER important to avoid getting sick and to fight infection if you DO get sick.

But are there some foods that could give your immune system a little boost? Absolutely! Citrus fruits are the first thing that come to mind for me, but what about some other good ones that you might not think of?

If you’re looking to kick your immune system into high gear, these 5 foods will do the trick!

1. Red Bell Pepper

Bell peppers are full of good stuff! Like citrus, bell pepper has a ton of vitamin C. This powerful little vitamin is really important for the immune system because:

1. It’s an antioxidant that helps get rid of nasty germs when you’re already sick.

And

2.  It helps boost white blood cells that attack and get rid of infection.

If you eat the red ones, they can give you 3 times as much vitamin C as an orange! Lately, my favorite way to eat these is to throw them in the air fryer and then top them off with Trader Joe’s Everything But The Elote seasoning! It’s sooooooo good.

2. Spinach

I mean… Popeye loves spinach and I don’t think he ever gets sick, right?

Seriously though, spinach is amazing for the immune system! Not only is it loaded with vitamin C and vitamin A, but it also has powerful plant compounds called carotenoids. These compounds (beta carotene, lutein, and zeaxanthin in spinach) are super important antioxidants. They protect our cells and help the immune system do its thing to fight off infection.

If you’re not a huge fan of spinach, try it sauteéd in a little garlic, stuffed in some pasta, or in lasagna. BRB, drooling.

3. Yogurt

All yogurts are NOT created equal. But if you pick the right kind you can really boost that immune system! Grab yogurt that has “live active cultures” on the label, and avoid the ones with a ton of added sugar.

“Live active cultures” = probiotics. Probiotics are just healthy bacteria that do amazing things for your gut health, and a healthy gut can really boost the immune system!

Eating yogurt is also a good way to get some extra vitamin D, which also supports the immune system! I’m thinking we can be overachievers and throw some vitamin C-rich berries in our yogurt. YUM.

If yogurt isn’t your thing, try some other fermented foods to get your probiotic boost like:

Miso soup
Sauerkraut
Kimchi
Kombucha
Tempeh







4. Garlic

I DEFINITELY don’t have a problem with eating more garlic. Yum.

Garlic has been used for a looooong time in holistic medicine, thanks to its antibacterial, antiviral and antifungal properties. Garlic is good for the immune system thanks to a little thing called allicin. Some research suggests that allicin (which is released when you chew or crush garlic) can help boost the response of white blood cells when they come across viruses in the body.

Some studies even suggest that garlic supplements can help prevent the cold and flu, but more research is needed.

5. Almonds

Almonds are filling and super healthy. They’re packed with vitamin E, which is actually just as important for the immune system as vitamin C! Vitamin E is an antioxidant that fights off free radicals. This is important because free radicals can weaken healthy cells in your body.

One difference between vitamin C and vitamin E is that vitamin E is fat soluble…which just means your body can’t absorb it without fat. Soo here’s the cool thing about almonds – not only does a 1/4 cup serving give you 50% of your vitamin E for the day, but it also gives your body the healthy fat it needs to absorb it!

Here are some other healthy foods with vitamin E:

Sunflower seeds
Spinach
Broccoli
Kiwi

While all of these foods have nutrients that your immune system loves, here’s the take home message:

Eating a bell pepper or snacking on some almonds isn’t going to boost your immune system overnight. There’s no magic food here to fight off the nasty germs going around. The most important thing is that you include these foods in your diet on a regular, long-term basis. Stocking your body with tons of healthy vitamins, minerals and antioxidants is the best way to help your immune system stay in good shape. Oh, and remember that exercise, sleep and stress have BIG influence too!

Of course….remember to WASH THOSE HANDS!

Dear Cassey: Why is it so hard to break bad habits?

Dear Cassey, 

Why is it so hard to break my bad habits?? I know exactly what I want and what I need to do to get it, but yet I’ll sabotage myself at the drop of a dime. I will do well for about a week then I always derail. I literally have no excuses. I’ll eat junk while thinking about how it’s not good for my body or scroll through social media while thinking I need to get up and exercise. Any tips for breaking these habits and staying on track?

Thanks!

Forever Feeling Stuck

Dear Forever Feeling Stuck,

Let me start with this – breaking a bad habit is TOUGH. It takes time, consistency and a lot of patience for yourself! Changes like eating less junk or spending less time on social media might seem small, but any change in your routine is going to take a little work.

Have you ever thought about WHY these things might be hard habits to break? When I’ve dealt with things like this in the past, it’s been super helpful to think about what is making me go back to the habits I’m trying to change. For example:

Do you give in to eating junk food when you’re feeling a certain way? Are you usually stressed, sad, tired or bored? Or does it tend to happen more often when you’re in a social setting?
Same thing for scrolling through social media! It’s easy for me to sit and scroll after a long, stressful day when I just want to zone out. Or maybe you fall back on social media when you’re procrastinating something that you dread, maybe like working out?

Instead of jumping right in and cutting these habits cold turkey, take a week or two to journal how often you’re doing the things you want to change, and how you feel when it happens. Then, you can tackle the root of the problem! If you’re an emotional snacker, is there something else you like to do that you could commit to doing next time you’re stressed or bored? Maybe go take a 10 minute walk, or do some deep breathing. Think about what you like!

My advice is kind of the same for social media. Do you sit and scroll in the mornings before you get up for the day, or do you notice more of this when you’re tired at the end of a long day? Journal it, and try some alternatives. It sounds like you want to exercise more instead, so think of some ways to motivate yourself! Commit to putting on your workout clothes before you sit down with your phone. Or, put fun little inspirational notes anywhere that will catch your eye and remind yourself about your goals. Your phone wallpaper might be a good place!

One more helpful tool for you – I have a free habit tracker that you can download to help you journal the habits you’re trying to change. Sometimes, just seeing how often these habits are happening can help hold yourself accountable. On the other hand, you can use this for GOOD habits too! It’s seriously sooo motivating to check off a day of working out or sticking to a meal plan.

Most importantly, prepare to fall off the wagon sometimes. We ALL do. Don’t get down on yourself if this happens. You’re human, and if you need your favorite snack every now and then, or if your brain just needs to zone out every once in awhile, that’s okay. How you tackle these habits in the long run is what matters! If you turn these habits into “sometimes” things, definitely consider that a win.

I hope these tips help you move in the right direction! It might take some time, but I KNOW you’ve got this!

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.

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