Posts in FUNDAMENTALS
THE HEALTHIEST, BEST TASTING SNACK & PROTEIN BARS

I’ve been testing bars for a couple of months now, and here are a few of my favorite healthy snack and protein bars. I feel good about eating these when I’m pressed for time and feel good enough about the ingredients to share them with family, friends and coaching clients.

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FUNDAMENTALS OF HEALTHY EATING PART VIII: COOK AT HOME (EVEN A LITTLE)

You don’t have to be a wizard in the kitchen or spend hours every day cooking complicated meals entirely from scratch, but spending a little more time creating balanced meals with whole food ingredients is an investment in your health that you’ll never regret. With just a few hours spent in the kitchen each week, you can reap the benefits of more health promoting nutrients in your diet. Think better digestion, increased energy, more stable moods, clearer skin, improved immunity and so much more!

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FUNDAMENTALS OF HEALTHY EATING PART VII: HOW TO CROWD OUT PROCESSED FOOD & DRINK

In my experience, most people are confused about where to start with healthy eating and how to put meals together after years of choosing packaged convenience foods. So, I’ve come up with this handy little guide for integrating whole, real foods into your meals, your routine and your kitchen and crowding out the junk.

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18 AFFORDABLE & EFFICIENT WAYS TO SUPPORT YOUR HEALTH

I started Misfit Wellness because I want to make a healthier and happier diet and lifestyle more accessible, approachable and sustainable - especially for those of us who have struggled with mental and physical health. Unfortunately the basic fundamentals of living and eating well often get sexed up and overcomplicated to the point where they seem completely inaccessible and unattainable to the average American. I might not be able to change the fact that our healthcare system and food supply in this country are beyond broken, but I can help you take your health into your own hands with simple diet and lifestyle choices made each day.

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10 THINGS THAT HELP ME MANAGE DEPRESSION

When I started to open up about disordered eating and body image, I learned that shedding light on the darkest corners of my life can help shed more light on a path to healing for myself and others. In the hopes that opening up about depression will do the same, I’m sharing the below list. These are the things I believe have transformed my experience with depression, or in the very least, have kept me out of bed when I just want to pull the covers over my head.

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6 THINGS THAT CHANGED THE WAY I DEAL WITH STRESS

By the time I committed to healthier habits around managing stress, it had already wreaked havoc on my digestion, immune function, sleep, weight and sanity. I no longer had the energy to have or be fun anymore. Don’t let stress make you a Debbie Downer too. Use these simple but transformative tips to help you manage stress before you find yourself perpetually frazzled, bloated, angry, and downright miserable.

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FUNDAMENTALS OF HEALTHY EATING PART VI: 35 EASY WAYS TO EAT MORE WHOLE FOODS

Interested in eating more whole foods but don’t know where to start? This post is chock full of ideas for incorporating more vegetables, fruits, nuts, seeds, and other powerful and nourishing foods into your diet in beautifully simple ways. The best part? When you focus on adding delicious and nutritious foods to more meals and snacks, you naturally start to eat less of the processed gunk over time. Now THAT is what I call a realistic, sustainable approach to healthy eating! 

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SO YOU'VE HEALED YOUR GUT. NOW WHAT?

Once you've done the hard work to get your gut bacteria back in balance, heal those gut walls and quiet inflammation, you start to feel the incredible benefits of eating and living to support gut health. The last thing you want to do is welcome chronic constipation, diarrhea, bloating, gas, brain fog, acne or mood disorders back into your life. So how do you loosen restrictions without compromising the delicate balance you've worked to achieve? Beyond eating a vegetable forward, nutrient-dense diet rich in whole, real, unprocessed foods and minimizing triggers and irritants like caffeine, sugar and alcohol, I encourage my gut protocol clients to explore these other ways to support gut health.

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9 SURPRISING THINGS THAT HELPED ME HEAL MY GUT

The benefits of eating to support gut health (and health in general) are so intangible and incomprehensible to anyone that has never tried to do so that it can be easy to ignore the hype and chalk it all up to "health freak BS". Without experiencing the incredible reality of how much more amazing I feel when I eat/live to support that crazy microbiome within, I’m not sure I would have ever truly committed to healing my gut myself. Now that I've experienced what it is to ignore gut health and conversely, to focus on it (read more here and here), I'm excited to share the below things that have had the biggest impact on my health during my gut healing journey! 

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8 THINGS THAT HAVE HELPED ME BALANCE MY HORMONES NATURALLY

15 years on The Pill + PCOS + hypothyroidism + chronic stress + 2 decades of disordered eating = a perfect hormonal storm that turned out to be the second biggest factor affecting my health since adolescence. Below is a list of things that have helped me navigate the complicated journey back to some semblance of balance and sanity without synthetic hormones. 

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SNACK ATTACK: YUMMY & NOURISHING SNACKS AT HOME & ON THE GO

Arming yourself with nutrient dense whole food-centric snacks made with simple, real ingredients is the best way to nourish your body in a pinch without having to overthink it. Check out my favorite store-bought, on-the-go, travel and work snacks in this post!

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FUNDAMENTALS OF HEALTHY EATING PART V - WHY WHOLE FOODS?

When I started eating more whole, real food at the ripe age of 23 (I was a processed food junkie before that), I was sure it was going to be torture. After all, I did hide my broccoli under my napkin until I moved out of my house for college and then ate mostly heaping bowls of cereal washed down with orange soda and beer for 4 years straight. My palate wasn't exactly primed for Brussels sprouts and dry roasted nuts.

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FUNDAMENTALS OF HEALTHY EATING PART IV - EAT LESS ADDED SUGAR

The average American is eating 22 TEASPOONS of added sugar a day. And before you say "not me! I drink my coffee black and choose diet soda!"consider this: most people are completely unaware of how much added sugar they're eating until they start reading labels. On your next trip to the grocery store, examine the labels on the yummies you're throwing in that cart and you'll likely be surprised to see how much sugar is added to everything from seemingly "healthy" bread to savory crackers to vegan dips and paleo protein bars. But why should you care?

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FUNDAMENTALS OF HEALTHY EATING PART III: EAT MORE GREEN VEGETABLES

So! You're ready to dig that fork of yours into a big pile of health and wellness and wake up a changed woman, eh? But what the heck actually goes on that fork?

The conversation around nutrition in this country has grown maddeningly confusing. It can seem impossible to get straight answers to questions around whether or not things like red meat, gluten, saturated fats, or even little ol' brown rice are harmful or perfectly healthy. Add increasingly high rates of food allergies, hormonal imbalances, gut issues, and autoimmune diseases and no wonder many of us feel beyond overwhelmed.

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FUNDAMENTALS OF HEALTHY EATING - PART II: DISCOVERY PHASE

A combination of personal experience, extensive research and observation over the past 2 decades has made me a firm believer in slow, incremental change and bio-individuality. Because change can be daunting, and figuring out what works best for your biologically unique body can be even more daunting, we're going to start with simple, foundational changes that are low maintenance and high impact for anyone and everyone - regardless of your physical condition, health goals and available resources.

Up first is mindful eating, a skill you can use it at every stage in your healthy eating evolution. The best part? You can get rolling while still clutching a bag of Cool Ranch Doritos if you want - although I can promise you won't feel the same about them when we're through. 

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FUNDAMENTALS OF HEALTHY EATING - PART I

As someone that started her health journey as a broke 23-year-old who thought Skinny Cow ice cream sandwiches and vodka sodas were healthy, I remember too well what it's like to stare down the path to healthy eating feeling overwhelmed and ill-equipped. I'm here to tell you that it doesn't matter if you start neck deep in cupcakes or encounter all sorts of tricky hurdles along the way. It IS possible to get to a place where you're harnessing all the nourishing, healing, anti-aging, disease-fighting benefits of a healthy diet every day. And it does NOT have to be overwhelming, confusing or inaccessible. 

The goal of this MFW Fundamentals series is to provide the support you need to make healthy eating feel possible, in the form of a step-by-step guide. We'll start at the beginning, keep things simple and have some fun along the way. So my only question is this: are you ready to see where a healthier diet will take you? 

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SMOOTHIES 101: HIGHLIGHTS FROM MFW + CLASSPASS WORKSHOP

Smoothies, smoothie bowls, acai bowls and ALL the blended things continue to be popular staples on the health food scene. Why is everyone from Gwyneth Paltrow to Katie Couric to little ol' me such a big fan?

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MEAL PREP 101 - HIGHLIGHTS FROM MFW + YELP WORKSHOP

My meal prep routine is a little different each week, depending on what's on the calendar for the week ahead, if we're traveling, how much time I have to dedicate to cooking on the weekend and of course what kind of mood I'm in (cause human). Regardless of these constantly changing factors, preparing at least a little food at home is an integral part of any healthy diet and relationship with food, so I try to make it happen to some extent (even if that's just steaming some greens)! Whether you have a little time or plenty, or can cook like a pro or don't know how to boil water, below are some fool proof steps, tips and things to consider when setting yourself up for a week of healthier eating fueled by meal prep. 

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WHY I'M OBSESSED WITH MEDITATING (AND WANT YOU TO BE TOO)

Who would have thought that the simple act of sitting down to check in with yourself for a moment could be such an eye-opening experience? So many of us are so disconnected from what we're feeling in our bodies and what's going on in the back of our minds, often because we think it's the only way to survive the crazy pace of life these days. I was a big fan of "self unawareness" for a long time, until I realized that actually paying attention to my brain, body and emotions is a valuable exercise in self exploration; one that has led to a lot of personal growth AND has allowed me to more compassionately address my needs and the needs of those around me. 

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FROM SKEPTIC TO ADVOCATE: MY PATH TO DAILY MEDITATION

I remember the first time my therapist suggested I start practicing mindfulness with little counting exercises and/or daily meditation. Poor sweet Dr. F was on the receiving end of an imperceptive eye roll, insincere smile and dismissive nod. In my defense, I was in my mid-twenties and barely 5 years off the plane from Boston where "that hippie shit" just didn't fly. Raised in an Irish Catholic household in a conservative Republican town in Connecticut, I wasn’t exactly primed to receive alternative approaches to stress management or behavioral change very well. As is the tradition in such circles, emotions are not to be indulged, feelings are not to be had, therapy is not to be invested in, meditation is for the birds.   

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