Whole30 Kool-Aid

I overheard someone the other day tell another person that I must have “drank the Kool-Aid“ because of my predominantly clean diet.

And I was offended. But just this morning I found myself saying the same thing about someone else for a completely different reason and that’s not okay.

I did make a big switch in my health habits and relationship with food when I started my Whole30 journey over a year and a half ago, but I wouldn’t consider myself having “drank the Kool-Aid.” (Mainly because it’s not whole30 compliant 😉 )

Anyway, if someone is living their life to a standard of their choosing, remember that it is just that- their choosing.

I see so much hate and diversity on the news not because of one persons doing, or one party’s doing (like we tend to think) but because of us.

You and me.

And sadly we do it without even realizing it. Now people are ridiculing other people for ridiculing them initially.

All of this to say, if you want to drink democratic Kool-Aid that’s fine, or if you want to drink the Christianity Kool-Aid that’s fine,  if you want to drink Taylor Swifts Kool-Aid because I’m sure she has one, that’s fine too.

But I will be right here, drinking my Whole30 Kool-Aid (which let’s be real, is kombucha) because that’s what works for me.

I have high standards when it comes to what I put in my body and if someone wants to judge me on that, have at it because my Paleo treats, gluten free bread and legume-less food freedom is what makes me look and feel as good as I want to look and feel. Who is to fault me for that?

I’m guilty of judging and consider myself to be at fault too but fortunately I had my eyes opened to this today.

Just because my standards are my standards and I live by my morals doesn’t mean that everyone has to agree with me. Let us at least offer each other mutual respect even if we agree to disagree… especially when we are only trying to better ourselves <3

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Whole30 Potluck

You guys, since my Whole30 journey began a year and a half ago, I had big plans of hosting a potluck. A safe place where you didn’t have to worry or think twice about what food was being served and if it was compliant or not. A party you could go to without having to eat before you got there, where you didn’t have to take emergency food, or prepare to politely decline every hors d’oeuvre that came your way.

Well, it finally happened a couple of weeks ago. More food than I imagined, delicious as ever with all the LaCroix your heart could handle, Whole30 trivia AND door prizes. The cool thing about it was the diversity of people that attended–where some guests were Whole30 pro’s and others who had never heard of it before. It just further confirmed the beauty of the Whole30 community and how wanting to look and feel our best, eating delicious, nutrient dense food is something we can all have in common.

Here is just a glimpse of *some* the amazing food we had, and I wish I had taken more pictures of the food because, y’all, it. was. so. good.

    

Such delicious food. Everything from my typical roasted veggie bake with chicken apple sausage you see me eat nearly every day, pork carnitas and tenderloin, cucumbers, avocados, chicken salad… my oh my!

Game time! Whole30 Potluck Trivia

Whole30 trivia consisted of 30 (get it?) questions from easy to hard, (some say they were really hard) about all things Whole30. Guests were asked to pick a number, remove the post it note and read the question aloud and answer. If they were unable to answer it was up for stealing from another guest. The goal was whoever had the most post it notes at the end of the game were able to pick from the basket of door prizes first!

The door prizes included: Nutpods and Tessemae’s Ranch Dressing (surprise surprise), Tessemae’s Ketchup, Primal Kitchen Mayo, 2 sets of 1 Larabar and 1 Rx Bar. All goodies were compliant of course.

I had not prepared for a tie, so I had to think of some tie breaker questions off the top of my head but, alas, we had a winner. If I remember correctly, the Nutpods were first to go and the Mayo was soon to follow. Everyone walked away a winner as each guest left with a Whole30 prize in hopes of making their Whole30 a little bit easier.

To see a list of the questions, scroll to the bottom of the post!

Out of everyone who attended the Potluck only two were on a Whole30 at the time. The significant others of the guest attended too so there were some non-compliant beverages consumed by those and the ones who were not actively doing a Whole30 BUT, that’s what food freedom is all about. I had a delicious plate of food and was completely satisfied and still felt amazing after I ate it, along side my spiked pumpkin cider (please hurry, fall).

For those who were in the midst of a reset, there were plenty of compliant beverages for them, but ALL the food was compliant and that was a beautiful feeling.

If you are wanting to host a Potluck on your own, here are my suggestions to get the ball rolling, keeping in mind, this is what I did and wished I had done, but something different might work for you.

In the nature of any Whole30, the best place to start is picking a date, so…

  1. Talk to your circle of friends before hand and discuss a date that works best for (most). It’s going to be impossible to find a date that works for everyone.
  2. Create a Facebook event and send out invites at least 1 month ahead of time (you can do formal invites too if you’d like)
  3. Be thorough in your description of the event and expectations for the evening (time, date, place, what to bring, who to bring)
  4. Allow other guests to bring a Whole30 buddy or two with them
  5. Post a comment on the event page to have guests write what they are bringing to avoid doubles and check back periodically asking the same question, especially the day before.
  6. Post copy of Whole30 Rules on the event page (I didn’t do this and should have).
  7. Be inviting and welcoming when guests arrive. You can have index cards to write on if you want to put the name of the food on each dish
  8. Have name tags for your guests to wear if there are a lot of people who do not know one another
  9. Be organized- have drinks in a cooler, silverware handy, paper plates for easy cleanup, to-go containers ready for the guest on a current Whole30 (do as much ahead of time as possible)
  10. Thank everyone for coming and send them off with a door prize (not necessary but is a nice touch of you are able to accommodate) + send a thank you out on the event page the next day or two after.

   It is not one size fits all and there are things I will do differently next time, and yes, there will be a next time because it was so much fun! I am incredibly passionate about this lifestyle and enjoy sharing it with any and everyone, especially these friends who came from near and far for the potluck!

If you host a potluck, please tag me (@coffeecarrotsandcurls on Instagram) or Snap your photos to court_coyle,  I would LOVE to see what you came up with!

Until then, keep calm and Whole30 on friends.

Here is a list of the questions that were asked. How well would you have done?

  1. What year was the first Whole30 completed?
  2. If you want butter, what is the best Whole30 compliant option?
  3. What is the title of the first book in the Whole30 series?
  4. What was Melissa eating when her co-founder suggested they do a 30 day clean diet challenge?
  5. T or F Can you use alcohol to cook with on the Whole30?
  6. “I like cupcakes” is the first line in what Whole30 book?
  7. T or F Re-creating your favorite comfort food is encouraged during a Whole30?
  8. T or F You should throw away your scale during your Whole30?
  9. What happens if you break one of the rules during your Whole30?
  10. Whole30 is pressing the reset button on h__ h__ and r_________ with f____.
  11. How many new Whole30 books are coming out this year?
  12. What must you slay while on the Whole30?
  13. On what days will you want to “kill all of the things?”
  14. Sleeping more soundly, increased energy and fewer blemishes are all examples of what?
  15. What is phase 2 of the Whole30?
  16. Slow roll and fast track are examples of what?
  17. If you’re slipping into old habits, what is the best way to get back on track?
  18. What Whole30 approved partner offers Ketchup, BBQ sauce and ranch dressing, to name a few?
  19. It’s okay to use tobacco products on the Whole30?
  20. What is the name of the Whole30 program for pregnant women?
  21. “Quitting heroin is hard _________ ____ ______ _____ is not hard.”
  22. What is the first thing you do before starting your Whole30?
  23. What is an alternative to soy sauce while on the Whole30?
  24. What does SWYPO stand for?
  25. T or F Locust Bean Gum is acceptable on the program?
  26. Avocados, olives and nuts are examples of what?
  27. What is the name of the Whole30 Social Media/Digital Manager you often see on their Insta stories?
  28. Epic bars, Rx bars and Larabars are examples of what?
  29. What is the name of the fermented tea drink with probiotics?
  30. What common creamer is used on the Whole30?
  • If you want the answers find me on social media, comment below or email me!

 

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Becoming.

This time five years ago I took a really big leap of faith and started chasing new dreams back in my hometown, leaving behind so many important people to me in Birmingham.

There have been ups and downs since I moved from Alabama to Tennessee and then to Georgia, but today I celebrate five years of working as a counselor to individuals with opioid addiction and it’s humbling and full of all kinds of emotions for me.

I was scared to leave my life in Birmingham but sometimes you have to do really scary things to become brave, to become inspired, to become aware of your potential and what you really are  to…………….b e c o m e.

I could sit here and try to name all of life’s curveballs and blessings that lead me to where I am but that would take forever. (Just really thankful it lead to me Columbus where I grew into a wife :))

What I will say is thank you to my incredible dad and brother who had enough faith in me to give me the opportunity, chance and lessons to become the counselor that I am today.

And to my amazing Bham family for sending me off with so much motivation into my new journey and for showing me that miles mean little when the love is so big.

I didn’t think that writing this would bring me to tears, but here I am, tears flowing. Not because of sadness but because change is hard but also that change is growth.

I changed, I became and I am a firm believer that I am still becoming.

“Sometimes your only available transportation is a leap of faith.” Margaret Shepard

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Cup o’ wholeness

This month has been hard. Evidently it was not more than I could handle, because here I am typing as quickly or as slowly as my mind and fingers allow.

There were a series of difficult obstacles to tackle this month and when the first set hit I found old habits resurfacing pretty quickly. Maybe not like they would have pre- Whole30 when I would’ve binge ate McDonalds chicken nuggets or a pint of ice cream….or both. But I noticed most vividly that negative self-talk was present and it was heavy and harsh and all I wanted to do was shut it up with food. It was interesting because I found my newer self combating the older self with questions like this “Courtney, are you feeding the emotion or hunger?”

I became angry. WHY did I have to read every Whole30 book and WHY did I have to listen to every Melissa Hartwig and Danika Brysha Podcast? WHY is my Instagram feed filled with constant positivity and clean eating recipes to haunt me when I am miserable? WHY must I KNOW the answer to the question my newer self is asking? Wasn’t life easier before when I could dive head first into a basket of breadsticks and just. be. happy. for crying out loud? Without knowing the truth?

No. 

I  knew I wouldn’t find happiness in breadsticks so I just cried. In my hotel room at my conference when I could have gone and eaten whatever I wanted to with no judgement from anyone. Instead, I  listened to Food Freedom Forever on Audible (again) and filled my “cup o’ wholeness” up as full as I could get it. Through the rest of my many travels that weekend I felt distanced from music and listened to any and every Podcast I could find. Starting with Melissa Hartwig’s episode on MindBodyGreen and that started this incredible domino effect and before I knew it I was fighting the negative self talk without even realizing it.

I went into the next week feeling empowered and proud of how much I had put into my “cup o’ wholeness” really without much effort.

It turns out that during the next two weeks I was going to take and take and take from that cup until there was barely anything left. If you’re familiar with Food Freedom Forever, I view my “cup o’ wholeness” as the vehicle that holds my ability to “let good enough be good enough.”

Now…today…here I am scraping the bottom of my cup for every parcel, crumb, remnant of wholesome, balance, love, gratitude, thankfulness that I can find because this week… I was a lost.

Looking back I know that it was meant for me to struggle those first few weeks of June and submerge myself into those Podcasts so that my cup could be overflowing when I needed it the most.

So today, I found myself gravitating to my computer to write about this instead of pretending on Snapchat or Instagram that I have everything figured out because I don’t.

All I know is that I am so thankful that my newer self had the courage to scrape the bottom of my cup o’ wholeness to take in every last bit instead of falling for the false hope that a large pizza and glass of wine would have given me.

I know there is a time and a place when pizza and wine are appropriate for me but I know that it is not when my cup is empty. It is when my cup is full.

When my cup o’ wholeness is full it means that I am able to deliberately choose to consume the food or drink because I am completely present in the decision making process and in turn will be completely present in the meal.

And that is how it is supposed to be.

If I am not all there when I make the decision then chances are I am just feeding my emotions and I know that will cause a fast downward spiral to making things way worse than they already are.

I have been humbled by this month. It has honestly taken me full circle to my very first blog post in my Whole30 Journey from January 2016 when I quoted my every day words to my patients,

“Recovery is a full time job—a lifestyle change.” “It’s not going to be easy.”

Those words ring true today and here I am living a life I am beyond thankful for hoping that you learn with me and from me as we go through this together.

Filling our cups up with goodness and wholeness along the way.

 

 

 

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Roasted Potatoes

Roasted Potatoes

These Whole30 Roasted Potatoes will make the perfect side dish for your 4th of July or other summertime Celebration!

Serves 6 

Prep time 15 minutes

Cook time 35-40 minutes

Use Whole30 compliant ingredients

 Ingredients

2 lbs small baby potatoes- halved

(you could also use any potato of your choice-russet, sweet potato, purple potato–just cube potatoes to like sizes)

4 tbsp ghee (melted) or other cooking fat of your choice

1 tbsp dried parsley

2 tsp garlic powder

1 tsp onion powder

1/4 tsp red pepper flakes

1 tsp sea salt

1/2 tsp black pepper

*You could sprinkle fresh parsley or chives for garnish*

Directions

– Preheat oven to 400° and line baking sheet with foil or parchment paper

– Cut potatoes into halves or same size cubes

– Melt the ghee in microwave or stove top

– Combine all seasonings in a bowl and add to melted ghee and stir

– Place potatoes on baking sheet and coat evenly with ghee mixture

– Bake cut side down for 15-20 mins (for crispy edges), remove from oven and toss

– Return to oven for 15-20 minutes longer until fork tender

– Served best hot with dump ranch or other compliant sauce

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meaning of coffee, carrots and curls.

To be yourself. To become authentic, to be you, the you that no one else can be. To radiate uniqueness. I find myself at 27 years old, looking back wondering who I really was, who I was trying to please and prove myself to? Who am I now and who am I becoming?

I have been a people pleaser for most of my days, just adapting to life’s circumstances to not shake the waters–desperately wanting to be accepted, loved, and admired.

When I was trying to think of genuine, true to me, titles for this blog, I kept coming back to my curls, coffee and food. Three things that have always been defining factors of… me.

I was always known for the girl with the curly hair… you know, the one who blocked everyones view of the stage during a play or the easy to find person at a sporting event. As a preteen I hated my curls and begged my mom to straighten them out every day before school so that I could “fit in” with the crowd and avoid being the center of everyones jokes.

Eventually I learned that embracing my curls meant that I could sleep in so I put the straightener down. I just made a decision about myself, for myself and I was super proud of that.

I have always loved coffee even before I spent 4 years working at Starbucks, where I began to love coffee on a completely different level. Where I was in love with the people, the smells, the atmosphere.

The smell of coffee became one of accomplishment, friendship, security, love and heartbreak.

When I left the coffeehouse for good, I couldn’t enter another Starbucks without the smell of the grinding beans sending me on an emotional downward spiral where food saved the day. The smell still gets to me but I am strong and have learned to compartmentalize my feelings and emotions pretty well. The smell provides me strength and the taste, warmth and I am comforted. I am proud of the knowledge I have of the creation of lattes and history of the bean. Coffee is still a part of me, not the pain it ended up causing.

In life it is no surprise that we encounter obstacles. I have conquered my fair share and know that there are battles still left to fight.

In the past, food was my comfort and my answer for just about any emotion or feeling I was presented with… fear, anger, happiness, loneliness. Be it from criticism about my luscious locks or for the emotional turmoil I went through working with a few co-workers in college.

Then, when my food intake increased, my pant size did too and I panicked and went to exercise for comfort.

It wasn’t until I was knee deep in It Starts With Food that I realized the extent of my food addiction and was hopeful and scared of what Whole30 had to offer me and my relationship with food.

This is where my love for writing became even more prevalent.

I write for accountability and I find that when I write I become mindful and enlightened of feelings that I didn’t even know that I had.

As I sit here and write this entry from the comfort of my own home, I am reminded that I have a beautiful life. That I do not have to please anyone but myself. That my bouncy curls that sometimes are frizzier than I’d like or the dark roast coffee I prefer that everyone else believes is overpriced are just fine for me.

When I learn, (and I say when I learn because I am still learning) how to be confident and okay with Courtney, everything else will fall into place. When we get rid of the negativity and anything that does not serve us in our lives things will GET BETTER. We cannot continue to mask them with food and numbing them with exercise.

It is in the research of our authenticity that we find what matters most to us and then we become mindful of the decisions that we make and WHY we are making them.

Writing, my curls, my coffee and my new found love of clean eating make me… me. No one has to understand why I pass on the cake for a co-workers party on Tuesday but indulge the next week. Those are the decisions that I have to make… for me whether they understand it or not.

I no longer answer to society… I answer to myself, for myself, praying along the way that it inspires others and makes them want to do the very same thing.

I want to thank YOU for reading this. I challenge you to reflect on your life at the good, the bad and the ugly and think of your story and how it has landed you where you are today.

What would your blog title be?

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The Journey Continues

When I started facing my food addiction a year and a half ago I never could have imagined the amount of support I would get. Support from friends, family and strangers that are no longer strangers but members of the same Whole30 community that is now like family to me.

The same month that the Whole30 team decided to re-share my story on their Facebook page is the same month that I got to launch this site. Writing has always been a therapeutic outlet for me and it has been a way for me to sustain accountability and help those around me who have the same struggles and inner demons when it comes to their relationship with food.

In fact, I received so much support from you all that I outgrew the blog that I had maintained for several years and was fortunate enough to have this site built specifically to vocalize my new found passion for clean eating and food freedom.

You will find that under the “Blog” tab you have accessibility to all of my writings including, rants, recipes and all things Whole30. Under the “My Favorites” tab you will find my must have Whole30 items to hopefully make your journey a little easier from the start.

I am beyond thankful that because of my vulnerability and honesty to myself, I have a new found pride in clean eating and a support system that is unlike any other. I used so many Whole30 resources to my advantage during my first reset and I hope that you find my journey is helpful to you.

It’s an honor to have you on this road to recovery with me and I look forward to what is to come. <3

 

 

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guilt & gluten free (sometimes)

On the way back from Blue Ridge, Georgia this past weekend, I was puffy, bloated, and a little headachey, but for the first time, EVER, literally… ever, I was content and okay with it.

I felt a peace like I had never felt before… a guilt free, shame free and not gluten free peace.

So, I had spent Friday afternoon to Sunday morning with my BFF for her Bachelorette Weekend. I had stayed mostly Whole30 compliant the week leading up so that I could make sure my willpower cup overfloweth upon my arrival.

I hadn’t given myself permission to eat or drink whatever crossed my path. I simply gave myself permission to make that decision in the moment when the opportunities presented themselves.

and I did.

and it worked.

I had anxious expectations and much to my surprise, no anxiety was felt around food for the first time, well, ever.

I am a planner–to a fault. I’m one of “those” people with 4+ calendars and a color coordinated agenda that I start prepping months in advanced. I make lists, and add things I’ve already accomplished to the list only so that I can cross it off.

So thinking ahead is something that comes naturally to me, especially when it comes to my food freedom.

This past weekend was the first time my food freedom was tested in full capacity. I was sharing a cabin with 9 other women with many meals and drink options that were outside of my control. I came with LaCroix and some emergency food if needed but I had already decided that I was there to celebrate my best friend and if there was a food or drink that was worth it, in that moment, for this special occasion, then I would activate my FFF knowledge and eat it if I wanted to, or make the best decision I could, right then. Not 2 hours before something happened or didn’t happen… ya know?

I didn’t binge. I didn’t restrict.  I ate pizza (gluten-filled pizza) WITH cheese, and stopped when I felt satisfied. I ate it knowing that the gluten would potentially give me a zit or two, and that the dairy may make me feel bloated. I risked eating food with no brakes but stopped easily and walked away from the chips and dip when I felt like I’d eaten enough.

I didn’t eat to fit in, I didn’t NOT eat to fit in, I drank the beer I brought with me and sipped on wine at the vineyards. I wore something other than my infamous black shirt that makes me feel hidden (I didn’t even wear a scarf, which I find that I often hide behind.) I got in my bathing suit and sat in a hot tub with the girls and didn’t feel like everyone was mentally documenting my every flaw. Just like they weren’t keeping tabs on everything I was or was not feeding myself.

The longer I travel on my Whole30 journey the more my self-confidence improves as well as my self-awareness.

I was so thankful on that drive back for feeling completely guilt free about the gluten and the dairy I consumed because I made the conscious decision to eat it. BUT, I found myself looking forward to going back to a clean diet, free from the things I know wouldn’t make me feel my best… because, now that I know what feeling my best looks like (on the inside and out), I crave that far more than I do pizza.

And isn’t that what it is all about? Enjoying the moments we are meant to enjoy, with or without food, without anxiety and unrealistic expectations?

I am forever grateful for the low point I felt over a year ago that lead me to pick up It Starts With Food for the first time. Since then I’ve been immensely blessed and am beyond thankful that I now have time to appreciate the little things in life. Well, and the big things. I remember the day I wouldn’t have enjoyed a weekend away with the girls because my mind would have been focused on all the wrong things.

The self-awareness of decision making and the ability to listen to what my body is actually telling me is one of my biggest non-scale victories.

Things aren’t always easy, but I assure you,

it is always, ALWAYS worth it when you realize that you are worth so much more than the negative emotions that are weighing you down and that you are capable of feeling so much better than you do right now.

It’s okay to be on the fence about changing the way you eat,  just don’t stay there. There are so many resources out there to help prepare you for your Whole30.  Feel free to use me as one of them.  Because if there is one thing that is true about The Whole30 it’s that you are not in this alone.

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Cabbage Hash

One of my all time favorite dishes that I make about once a week. It’s perfect for a large get together, a St. Patrick’s Day celebration or if you just want plenty of leftovers. And, while channeling my inner Melissa Hartwig, at breakfast, I’ll #putaneggonit.

Cabbage Hash

Serves 4-6 (or lots of leftovers)

Prep time 10-15 minutes

Cook time 30 minutes

Use Whole30 compliant ingredients

 Ingredients

  • 2 tbsp ghee
  • 2 onions chopped
  • 10 chicken apple sausages sliced
  • 1 10 oz can diced tomatoes with green chiles

*Due not drain, I use no salt added*

Optional Ingredients

1 large, or 2 medium/small sweet potatoes diced

1 large, or 2 medium/small white/red potatoes diced

Directions

  • Heat the ghee in large pain on medium/high heat
  • Brown onion and sausage together
  • Remove from pan at desired caramelization
  • Add more cooking fat if needed and add chopped cabbage to pan and sauté for 10 minutes until it just starts to wilt
    • Depending on quantity that you are making you may need to add cabbage in rounds instead of crowding the pan with uncooked cabbage all at once)
  • Add Rotel or canned tomatoes to pan with cabbage and bring to a simmer
  • Return onion and sausage mixture to pan until liquid is absorbed (10-15 mins)
  • Serve hot, with ranch or diced avocado or store for leftovers

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beYOUtiful.

Lady Gaga Super Bowl performanceNot even 24 hours after writing yesterday’s blog on scale anxiety, I was browsing through Facebook and saw a comment about Lady Gaga’s halftime show and how she should be ashamed… yes, ashamed… of her “belly flab.”

What?

The amount of anger that flooded my (imperfect) body is unreal.

In yesterday’s blog I spoke, briefly, on my negative experience with weighing myself and the consequences that came from obsessing over the number on the scale instead of promoting my non-scale victories and overall quality of health. I did not even touch the negative impact that social media and the public had on my body image.

I understand that it was not the media that shoved unhealthy food down my throat and I have been, and will always be, responsible for my own actions but if I had seen this article, or read these comments 4 years ago when I was so co-dependent on the scale and counting calories…can you imagine how I would have self-destructed?

So to the guy out there who said “Is this a bad time to say Gaga could lose 5-7 pounds” or to the lady who said “Looks like somebody missed a fitting before hitting the stage” or to the one who suggested she do some sit ups?

I would venture to say that your comments are born from insecurity in and of your own bodies, and if that is the case I hope that you find the health, happiness and confidence that you lack, but, while doing so, could you keep your body shaming comments to yourself?

I’m sure some of you are mothers, fathers, aunts or uncles and I am confident that your son or daughter, niece, nephew, or someone that you know struggles greatly when they look in the mirror. And take it from me, it is hard enough for them to fight the voice inside of their head so they don’t need any added stress or negative input from you.

I am thankful that I have found the Lady Gaga’s,  Danika Brysha’s and the Melissa Hartwig’s of the world that regardless of their size, or my size, or their grandfathers size, or their neighbors size, they promote individuality, and health in a judge free zone. Healthy lifestyles are not one size fits all and everyone has a different plan for success that takes some figuring out. And for some of us, it’s not easy. I am thankful that by my own choice I have changed who I look up to, who and what I view as beautiful. And more importantly, what I consider to be healthy.

Eating disorders can destroy a persons identity without any help from society and its unwanted expectations. So, when comments like this surface the internet about a woman who worked her tail off, to accomplish a dream infuriates me.

So, to Lady Gaga, it goes without saying but you rocked that stage, you worked hard for weeks in preparation for the Super Bowl and it showed. I admire your willingness to be yourself. You looked beautiful and your stamina was incredible. Thank you for setting an example to young men and women all over the globe that you can be beautiful, healthy and fit without being sick, frail and zero percent body fat.

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