Sarah Wyland

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What Happens When You Eat

04/30/2019 By Sarah Wyland

30 Apr
What Happens When You Eat Food | Sarah Wyland

Imagine yourself strolling along a perfectly French rue in the heart of Paris. You’ve just had lunch and you’re stuffed to the gills with French goodness. You couldn’t possibly eat another bite.

You catch the scent of something baking and suddenly you’re hungry again. You follow your nose, end up in a bakery, and the next thing you know, you’ve downed half a baguette, perhaps with a bit of cheese.

I’m sure you’ve done this before. Maybe not in Paris, but you’ve certainly experienced the feeling of being full from a meal, only to catch a scent of something baking or perhaps a lasagna fresh out of the oven and change into your stretchy pants so you can eat again.

Turns out, the sudden room that appears in your stomach post-Thanksgiving meal when the dessert pies show up is simply a routine part of what happens when you eat.

Quick quiz for you:

Where does the digestion process start?

  1. Stomach
  2. Mouth
  3. Brain
  4. Liver

Go ahead, make a guess.

You know what they say when taking a standardized test… The answer is always “C.”

That’s right. Digestion starts with your brain – it’s organized and controlled by the nervous system.

What Happens When You Eat Food | Sarah Wyland

Basically, digestion starts at the scent (or sight!) of food. The brain sends signals that tell the rest of the body “food is on the way!” Those triggers tell our mouths to start salivating, the stomach to start secreting digestive enzymes… You get the idea.

Digestion is controlled by the autonomic nervous system (ANS) which regulates internal organs. It has two parts – the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS (the “flight or fight” system) tends to shut down digestion and appetite while the PNS (the “rest and relax” system) tends to regulate digestion and movement through the GI tract.

Once the food is in our mouths, you know what happens – you chew it into smaller pieces. A fun fact about chewing? It stimulates pleasurable neurotransmitters which is one reason we may love eating so much – and in my opinion, why we miss chewing when we opt for a “juice cleanse.”

As we’re chewing, the taste buds help – you guessed it – taste food and the salivary glands make saliva. This is where we find digestive enzymes like amylase which begins the digestion of starch and lipase which begins the digestion of fat.

What Happens When You Eat Food | Sarah Wyland

After the food is chewed, it becomes a “bolus” which  is passed to the pharynx, a fancy name for the throat. The epiglottis – think of this as a “lid” – closes when we swallow which keeps food from entering the trachea, sending it down the esophagus. While food can’t get down the trachea, liquid sometimes can – that’s why you may hear someone say water “went down the wrong pipe.”

The esophagus carries food from the mouth to the stomach. Gravity does most of the work, but wavelike muscular contractions called peristalsis handles the rest. At the end of the esophagus is the lower esophageal sphincter (LES) which regulates how quickly the food enters stomach. It also keeps food and stomach juices from splashing back up into the esophagus. When that does happen, you know it as reflux.

In the stomach food is churned and mixed it into a liquid called chyme. The pyloric sphincter at the end of the stomach regulates the passage of that chyme into the small intestine. A lot goes on in the stomach, including the secretion of gastric juice, all of which aid in the breaking down and processing of our food.

What Happens When You Eat Food | Sarah Wyland

Ready for a fun fact?

When acid secretion is at its highest during digestion, the stomach has a pH nearing 1, about the same as battery acid. Whoa. This helps kill most pathogens and further breaks down foods.

When chyme begins to enter the small intestine, it happens very slowly. It takes the stomach one to four hours to empty, depending on what we’ve eaten. Carbs empty first, then protein, then fats and fibers. Not surprisingly, liquids move faster than solids. That’s why an athlete in need of a quick pre-workout boost might opt for a liquid meal high in carbs and quick-acting protein while someone who is trying to lose weight might opt for a diet higher in (healthy) fat because it will keep them feeling fuller, longer.

Seriously – how cool is the body?

Things continue to move slowly in the small intestines. It takes four to eight hours for food to work its way through. The small intestines is where most of the nutrients we eat are absorbed.

While in the part of the small intestine known as the duodenum, juices made by the pancreas are secreted that are charged with neutralizing the acidic chyme and further breaking down food. This is where the gallbladder releases bile to emulsify fat which makes it easier to absorb. Once passed through the whole small intestine, food heads to the large intestine.

Oh, but hey, don’t forget the liver!

The liver is pretty cool – it’s basically a built-in detox center. No need for those “detoxes” you read about. Most of our nutrients are screened in the liver. It will also filter toxins, drugs, and our own hormones before allowing them into general circulation. It does a whole lot more too, such as storying and releasing glucose, but that’s for another day.

What Happens When You Eat Food | Sarah Wyland

The pancreas also plays a hand in digestion. It releases pancreatic juices into the duodenum at the same time that bile is released. There are a lot of digestive proteins here, as well as the  hormones that balances blood glucose level.

See how it all works together?

Food spends the most time in the large intestine, hanging around for 12 to 14 more hours before it is excreted as waste. While most nutrients are absorbed in the small intestine, the large intestine can absorb some as well.

While digestion takes place in the digestive system, it is controlled in part by the endocrine system. In its simplest terms, the endocrine system is a chemical messaging system that detects changes in the body and sends out hormones (messengers) to tell the body how to respond. Hormones might tell the body to start the digestive process, signal the pancreas and bile ducts to get to work, or tell the bran “I’m full, stop eating.”

And of course, we have the aforementioned nervous system, the master controller of the entire thing. The Central Nervous System (CNS) controls energy balance, appetite and food-seeking behavior, as well as our response to sensory input such as the smell of food. The Peripheral Nervous System (PNS) controls our movements, meaning it helps us pick up and eat our food. We already discussed the ANS and how its two branches play into things, and there’s the enteric nervous system (ENS) which is the digestive system’s own localized nervous system, thought of as a second brain located in your gut.

Like the endocrine system, the nervous system uses neurotransmitters to send information from the gut to the brain and vice versa. The cool thing about neurotransmitters is that they often have different jobs depending on where they are in the body. When involved in the digestive system, they might shut down digestion, tell it to “rest and digest,” or help improve blood flow to the gut to in turn help transport and absorb nutrients.

A bit of a nerdy post?

To be sure.

What Happens When You Eat Food | Sarah Wyland

But I also think it’s important.

Food is fuel. Food is what helps us perform at our best and feel our best. Food can even heal us, or at the very least set us up to fight off health issues down the road. Knowing what happens in your body when you take a bite of food – any food – is important to understanding just how imperative it is to fuel your body properly.

Got questions about digestion? Leave them in the comments or send me an email!

(And be on the lookout for more information on my nutrition coaching program, coming soon!)

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04/30/2019 |

posted in: Food, Nutrition | tagged as: Nutrition Information

About Sarah Wyland

Sarah Wyland is an ACE-certified personal trainer and nutrition coach, and a barre instructor. She enjoys strength training, encouraging women, and food. She's a coffee drinker, dog mama, and Tennessee Vol.

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sarahwyland

Sarah Wyland | Life Aligned
**Double tap if your quarantine wardrobe has been **Double tap if your quarantine wardrobe has been leggings and big sweatshirts**⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Same girl, same.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I decided to hell with it and went all out just to run errands last weekend and it was brilliant. Beach waves, red lipstick, real clothes. I felt like a brand new woman.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We fall into a routine the easy way of doing things. It's easy to roll out of bed, commute to the living room, and put on a Zoom-appropriate shirt just before the first meeting of the day kicks off. We get comfortable with easy. But the good stuff rarely comes from easy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of my favorite parts of coaching are the women who go from "I HATE the gym" to "I look forward to my workouts!" or "I hate vegetables" to "My plate is so colorful!" They stop taking the easy way out (skipping the gym, grabbing McDonald's on the way home) and start doing things that might be a little harder or take a little longer but make them feel damned good in the end.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where are you taking the easy way out? What's it getting you? What if you tried something a little bit harder? Would it take a little longer? But would it be worth it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I've got 3 spots left for 1:1 coaching for January. Apply through the link in my bio or DM me for more info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
An uncle of an ex-boyfriend once told me "you have An uncle of an ex-boyfriend once told me "you have to be happy with yourself before you can be happy with someone else." I was barely 20, suffering through my first real heartbreak, and thought he was full of crap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Turns out, he knew what he was talking about.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Internal work, the deep work, is hard work. Going to the gym, eating well, drinking enough water, and getting eight hours of sleep each night is easy compared to digging deep and learning why you do the things you do, why you are the way you are. Our internal forces drive us, and they don't always lead us in the right direction. If you're not right on the inside, your outside will reflect it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We're good at hiding our internal messes. We're tied together with a smile, showing up to our lives like we're expected to, no matter the turmoil going on just below the surface. But that outside you're reflecting to the rest of the world may not be the outside you truly want. You may not want your flashy job or your seemingly perfect relationship. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Figure out your insides. Do the work. Go to therapy. Journal. Meditate. Pray. Pull tarot cards. Going on a life-changing retreat. Whatever you need to do to access your internal life and get to work on healing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eckhart is right. So is my ex-boyfriend's uncle. You've got to be right on the inside - be happy with yourself - to be happy on the outside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dig in. Do the work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your future self with thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #qotd #quoteoftheday #lifequotes #quotestoliveby #eckharttolle #selfacceptance #internalwork
Real Talk Time: I haven't been inside a gym in a m Real Talk Time: I haven't been inside a gym in a month. Bit of a surprise, coming from a fitness coach, no?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Between moving and being in a city where gyms are closed, I haven't been able to workout the way I want to. Do I like it? No. But it is what it is. I'm still moving my body with daily walks and yoga sessions thanks to the @downdogyoga app. It's not what I want - I want to lift weights - but it's what I've got right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plus, my fitness "wants" are changing. I could go to a CrossFit gym and workout outside, but I'm finding I want to train "old school." I want to just LIFT. I want to do the programming I write for my clients and hop on bike in a spin class on occasion. Going all out in a CrossFit class isn't holding the same appeal to me as it did a year ago.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All of this to say, we change.  Our fitness goals change. Our workout preferences change. I've gone through a barre phase. A powerlifting phase. CrossFit. Oly lifting. Back to CrossFit. Now I'm trending back to the powerlifting days without the emphasis on competing. I want to be strong enough for day-to-day activities and yes, recomp my body. I don't have the same desire to do burpees for time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have your fitness preferences changed? How are you working out right now? Tell me in the comments! And if you are a client of mine on one of the at home bodyweight workout programs - yes, I've done a few of your workouts. I hear you - they ain't easy! But they're so good... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
Yesterday, I scrapped my long to-do list and:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Hiked Runyon Canyon⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Filled my fridge with fresh fruit and veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Finished up Empire Bling on Netflix (can I be friends with Anna? I like treasures too...)⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Soaked in a tub with a @lushcosmetics bath bomb while listening to @taylorswift’s evermore' album and reading⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Went to bed early to finish reading said book⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It was heavenly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As an Enneagram 3, it's hard for me to tap out and take care of my mental health when there is so much to DO. Especially when a lot of those "to-dos" are things I LOVE (like coaching and writing!). But taking time out for one's self is too important to not do. After a month of upheaval - moving across the country ain't for the faint of heart - I needed a day to just be. And that was yesterday. Today, as I sit down to tackle that to-do list, I'm in an entirely different headspace and the work I do will show that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I encourage you to take a day. A full day. Any day. Use that entire day to do the things you love, the things you want to do, the things that bring you joy. Take care of yourself first. You can't pour from an empty cup. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #thesanctuarychallenge #selflovesunday #stronglikeme #runyoncanyon #california #californiadraeming #hiking
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sarahwyland

Sarah Wyland | Life Aligned
**Double tap if your quarantine wardrobe has been **Double tap if your quarantine wardrobe has been leggings and big sweatshirts**⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Same girl, same.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I decided to hell with it and went all out just to run errands last weekend and it was brilliant. Beach waves, red lipstick, real clothes. I felt like a brand new woman.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We fall into a routine the easy way of doing things. It's easy to roll out of bed, commute to the living room, and put on a Zoom-appropriate shirt just before the first meeting of the day kicks off. We get comfortable with easy. But the good stuff rarely comes from easy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of my favorite parts of coaching are the women who go from "I HATE the gym" to "I look forward to my workouts!" or "I hate vegetables" to "My plate is so colorful!" They stop taking the easy way out (skipping the gym, grabbing McDonald's on the way home) and start doing things that might be a little harder or take a little longer but make them feel damned good in the end.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where are you taking the easy way out? What's it getting you? What if you tried something a little bit harder? Would it take a little longer? But would it be worth it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've got 3 spots left for 1:1 coaching for January. Apply through the link in my bio or DM me for more info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
An uncle of an ex-boyfriend once told me "you have An uncle of an ex-boyfriend once told me "you have to be happy with yourself before you can be happy with someone else." I was barely 20, suffering through my first real heartbreak, and thought he was full of crap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Turns out, he knew what he was talking about.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Internal work, the deep work, is hard work. Going to the gym, eating well, drinking enough water, and getting eight hours of sleep each night is easy compared to digging deep and learning why you do the things you do, why you are the way you are. Our internal forces drive us, and they don't always lead us in the right direction. If you're not right on the inside, your outside will reflect it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We're good at hiding our internal messes. We're tied together with a smile, showing up to our lives like we're expected to, no matter the turmoil going on just below the surface. But that outside you're reflecting to the rest of the world may not be the outside you truly want. You may not want your flashy job or your seemingly perfect relationship. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Figure out your insides. Do the work. Go to therapy. Journal. Meditate. Pray. Pull tarot cards. Going on a life-changing retreat. Whatever you need to do to access your internal life and get to work on healing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eckhart is right. So is my ex-boyfriend's uncle. You've got to be right on the inside - be happy with yourself - to be happy on the outside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dig in. Do the work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your future self with thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #qotd #quoteoftheday #lifequotes #quotestoliveby #eckharttolle #selfacceptance #internalwork
Real Talk Time: I haven't been inside a gym in a m Real Talk Time: I haven't been inside a gym in a month. Bit of a surprise, coming from a fitness coach, no?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Between moving and being in a city where gyms are closed, I haven't been able to workout the way I want to. Do I like it? No. But it is what it is. I'm still moving my body with daily walks and yoga sessions thanks to the @downdogyoga app. It's not what I want - I want to lift weights - but it's what I've got right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plus, my fitness "wants" are changing. I could go to a CrossFit gym and workout outside, but I'm finding I want to train "old school." I want to just LIFT. I want to do the programming I write for my clients and hop on bike in a spin class on occasion. Going all out in a CrossFit class isn't holding the same appeal to me as it did a year ago.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All of this to say, we change.  Our fitness goals change. Our workout preferences change. I've gone through a barre phase. A powerlifting phase. CrossFit. Oly lifting. Back to CrossFit. Now I'm trending back to the powerlifting days without the emphasis on competing. I want to be strong enough for day-to-day activities and yes, recomp my body. I don't have the same desire to do burpees for time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have your fitness preferences changed? How are you working out right now? Tell me in the comments! And if you are a client of mine on one of the at home bodyweight workout programs - yes, I've done a few of your workouts. I hear you - they ain't easy! But they're so good... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
Yesterday, I scrapped my long to-do list and:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▪️Hiked Runyon Canyon⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Filled my fridge with fresh fruit and veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Finished up Empire Bling on Netflix (can I be friends with Anna? I like treasures too...)⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Soaked in a tub with a @lushcosmetics bath bomb while listening to @taylorswift’s evermore' album and reading⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Went to bed early to finish reading said book⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It was heavenly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As an Enneagram 3, it's hard for me to tap out and take care of my mental health when there is so much to DO. Especially when a lot of those "to-dos" are things I LOVE (like coaching and writing!). But taking time out for one's self is too important to not do. After a month of upheaval - moving across the country ain't for the faint of heart - I needed a day to just be. And that was yesterday. Today, as I sit down to tackle that to-do list, I'm in an entirely different headspace and the work I do will show that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I encourage you to take a day. A full day. Any day. Use that entire day to do the things you love, the things you want to do, the things that bring you joy. Take care of yourself first. You can't pour from an empty cup. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #thesanctuarychallenge #selflovesunday #stronglikeme #runyoncanyon #california #californiadraeming #hiking
Know that saying "magic happens when you step outs Know that saying "magic happens when you step outside of your comfort zone"? It's true. Step out of it today. See what happens.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I just opened up a few more 1:1 coaching spots - a holistic approach to health, nutrition, fitness, and mindset. Step out of your comfort zone and DM me for more info. ❤️

📸: @yoimpeyton

#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thougtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #california #californiadreaming #newportbeach
[SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Pr [SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Prep Without Losing Your Mind
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Clients ask for meal prep tips all the time. At the end of the day, it's about finding a system that works best for your lifestyle. In general though, there are three ways to meal prep without losing your mind:
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(swipe for more details!)
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1) Pick 3 - Choose 3 meals (breakfast, lunch, dinner) and snacks for the week, prep them ahead of time, and have them in the fridge to grab and go throughout the week. This is a great option for those who don't mind eating the meals a few days in a row.
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2) Batch - Pick your proteins, veggies, and starches, take a few hours to prepare everything for the week, and mix and match meals throughout the week ahead. This is a good option for those who want both ease and variety. 
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3) Prepare - If you like to cook, save time by prepping your ingredients ahead of time. Chop your veggies, marinate your meats, etc., maybe even pop a meal in the freezer. When you're ready to cook, everything is prepared and ready! This works well for those who enjoy being in the kitchen.
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Meal prep doesn't have to be overwhelming. Play around in the kitchen, figure out a method that works for you. maybe even log a few "go to" recipes. There truly is no right or wrong way.
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What's your best meal prep tip?
I'm about to blow your mind.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 Where your energy goes, your reality follows.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I discovered this idea about a dozen years ago and it changed my life. Call it Law of Attraction or call it hustle, but the idea is the same: where you put your focus, your reality unfolds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Think about it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You decide it's time for a new job. It becomes a dominant thought. You daydream about the role you want while you churn away at your desk of your current job. You browse LinkedIn and Indeed for your dream job at every opportunity. You put time and effort into polishing your resume and cover letter. You. Want. A. New. Job.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And then you get one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You focused on it. You put your energy there. You took action. You made it your reality. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It can also go like this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You’re having a crap day. You woke up late, didn’t have time to dry your hair, spilled coffee all over yourself in the car, hit traffic, was late for work, the deli got your lunch order wrong… You spend your day waiting for the next crap thing to happen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You’re focusing on the bad. You’re expecting it. And it keeps on coming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Where your energy goes, your reality follows. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You get what you think about. You get it because that's where your energy is focused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I want you to try something today. Think of a car. Any car. A Mustang. A Jaguar. A Corvette. Just pick one. Give it a color. I’m going with a white Range Rover.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now, spend a few minutes thinking about that car. Google photos of it. Visualize yourself driving it. Once you’ve done that, notice how many of these cars you see in the next few days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me know how it goes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember - where your focus goes, your reality goes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m about to see a lot of white Range Rovers.
First Monday in Los Angeles. First day of spring s First Monday in Los Angeles. First day of spring semester. First day with a couple of new 1:1 coaching clients. I like this Monday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's good about your Monday?
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