I struggled with binge eating for as long as I can remember.
It was a VICIOUS CYCLE. ☠️
I would consistently eat until I was in pain or discomfort.
I’d eat if I was happy, sad, bored, upset, stressed, etc.
An episode of binge eating would spiral me into a TON of guilt. I would tell myself “I will start again tomorrow.” When the following day rolled around, I would restrict myself to hardly any calories to try to compensate for the *damage* I had done the previous day.
I truthfully thought it was something I was going to struggle with FOREVER.
Now that I am on the other side, and I have improved my relationship with food, and I want to empower women to do the same. You CAN do the same! 🤗
I created The 5 Step Balance Method where I teach women the fundamentals to create a healthy lifestyle to finally lose weight, keep it off for good, and increase their overall confidence!
Let’s dive into the 5 steps! 👇🏼
1️⃣ Proper nutrition. You can work out as much as you want, but without this component, your results will be LIMITED.
2️⃣ Effective exercise. Learn the strategies to working out effectively so you can increase your muscle mass and decrease your body fat %.
3️⃣ Mindset practices. Get your mindset wired for success, so you aren’t relying on motivation... We all know that comes and goes.
4️⃣ Self-development. This inner work will allow you to show up better in all areas of your life. The work that you do, your relationships, the people you surround yourself with, etc.
5️⃣ Sustainability. Work on habit implementation to create a lifestyle change with long term momentum.
Your current reality does not reflect your future.
YOU CAN MAKE A CHANGE. ✨
The first step is believing it is possible.
Here for you, always.
Xo, Liv 💗
P.S Who else thinks Vday is overrated? 🙋🏽♀️👇🏼
Still struggling to get into ketosis?
We give you👉The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
《Check our link in BIO and start Now!》@healthynation_ 👈👈
👉 KETO KACHAPURRI! 😋Tag a friend who needs to try this recipe 👇🏼
📝 RECIPE: @yourketobestfriend she also has a YouTube account with videos of her recipes!
- 📘 INGREDIENTS
1 1/2 cup Almond flour-packed lightly,
1 tbsp baking powder
2 1/2 cup shreddedMozzarella cheese
2 oz Cream cheese
2 large Eggs
1 tsp stevia
1½ cup Farmers cheese or more mozzarella
1½ cup Shredded mozzarella
1½ cup Feta cheese
4 eggs + 1 for wash Butter
🔥 Instructions -
1. Preheat oven to 425F
2. Combine the almond flour, shredded mozzarella and cubed cream cheese in a large bowl. Microwave for 2 minutes, stirring halfway through.
3. Stir again at the end until well incorporated.Stir the baking powder, splenda, and eggs into the melted cheese mixture.
4. Working quickly while the cheese is still hot, knead with your hands until a dough forms.
5. Combine your filling ingredients-except egg
6. Cut your fathead dough into four pieces and roll out like you're making pizza. Then bring the ends together on each side to form a sort of boat shape and pinch together. Sprinkle in cheese filling.
7. Beat an egg with a fork and wash the edges of the crust. Bake about 8-10 minutes, or until cheese is beginning to bubble.
8. Remove from the oven and make a well in the hot cheese with a spoon. Carefully crack an egg into the center of each boat, top with a dot of butter. Return to the oven for about five minutes, egg should be just set- it will finish cooking outside the oven.
9. Cool for a few minutes.
10. Garnish with parsley or hot pepper flakes. The best way to eat it is the scramble the filling a bit with a fork.
Friends, I’m rarely post my selfie photo. I don’t like to show off, ini cuma untuk showing progress and remind me that I can make it.
Ini posting kedua saya tentang body progress, terakhir posting 20 January 2019, waktu itu berat masih 88KG.
Sekarang sudah 82KG, I lost 11KG in 8 weeks. Padahal gak pernah targetin mau turun berapa kilo per bulan. Tapi tiap minggu, saya selalu coba menambahkan habit dan disiplin kecil entah itu makanan, intermittent fasting dan workout.
Berat saya paling ringan waktu usia 20an itu 81KG, tapi gak ada bentuknya. Hopefully, I will beat myself soon. Ini bukan tentang menurunkan berat badan, ini tentang disiplin dan habit baru yang dibangun perlahan tapi pasti dan tanpa merasa tersiksa. Jika kita bisa melakukan hal kecil, misalnya daripada langsung mau turun 10kg, lebih baik mulai dari pakai sepatu olahraga dulu, kemudian mulai olahraga 2x seminggu, 3x seminggu, sampai akhirnya skrg workout tiap hari.
Makan juga sama, dimulai dari kurangi daging merah, gak makan daging merah, eating clean, baru kemudian memutuskan menjadi vegan 100%. 2 bulan bisa terasa panjang kalau dijalani dengan tersiksa, santai aja, selow aja, asal konsisten. Dengerin respon tubuh untuk setiap hal baru yang kita lakukan. Jangan menyiksa diri. Saya sekarang puasa 23 jam sehari, cuma makan 1x sehari, tapi gak langsung kayak gitu juga. Awalnya puasa 16 jam, 18 jam, 20 jam, itu selama 8 minggu progressnya.
I’m just an ordinary person, not to be born as athlete body type. But I don’t want to blame my genetic, I will against my genetic with building small habit and make small change everyday to build the athlete body type. You can if you believe in yourself.
Lunch is served! 🍔🍟👨🏻🍳
Ordered @grilldburgers Crispy Bacon & Cheese on a Low Carb SuperBun with zucchini fries and herbed mayo chip dip. 🥰
Grass fed lean beef, crispy bacon, tasty cheese, baby cos lettuce, no tomatoes, no relish, but with herbed mayo and added Avocado.
Once I heated it up I added @kerrygoldaustralia unsalted butter to the top of the bun, cut it in half but then only ate 3.5 out of 4 pieces of bun. This was SOOOO good. I was happy to use up my daily limit because my dinner is going to be super low carb. Would I go back again? Yes, yes I would. Highly recommend even if it’s #dirtyketo. I know the zucchini fries may look burnt but they were not. They were so damn creamy on the inside but crunchy and delicious on the outside for real. My only regret is not getting more of them lol #KCKO
These are sooooo TASTY 😋 -
Sugar Free Choc Mint Balls 👌
Handful Goji berries
2 tablespoons almond butter
1 heaped teaspoon Cacao powder
Small handful Cacao nibs
Handful Pumpkin seeds
1 serving Vitality greens powder (matcha mint)
2 tablespoons Coconut oil
Add water as needed -
Finely chop all nuts in a blender. Then add everything into a mixing bowl and mix until it becomes a sticky mixture.
Roll into desired size and roll in coconut.
P.S - I don’t really measure my ingredients when I bake......sorry 🙈.
Sayur yang paling gampang dan cepet buat dimakan itu emang lalapan!
Siapa yang suka lalapan?sukanya sayur apa?aku suka banget lalapan. Apalagi kali lagi males masak. Tinggal cuci bersih trus potong-potong. Kalau ada yg perlu dimasak tinggal direbus. Dicolek pake sambel udah enak banget.
Selamat makan siang! Pengakuan dosa dl : abis makan siang aku makan kripik singkong banyak nih..khilaf 😂😂
FREE 28-Day Tea Fasting Challenge by Dr. Jason Fung!!!
Get double the results with half the effort from your fast with the ONLY doctor approved hack for fasting!
Starts Tuesday, February 19, 2019
❤ if You LOVE Fasting! :)
100% FREE!!! Sign Up Here:
Existe uma infinidade de estudos feitos sobre o Jejum Intermitente.
Mark Mattson, chefe do Laboratório de Neurociência do Instituto Nacional de Envelhecimento e professor na Universidade Johns Hopkins revelou que passar longos períodos sem comer pode trazer benefícios gigantescos ao nosso cérebro.
De acordo com o especialista, os benefícios do jejum podem ser comparados aos benefícios que a prática de atividades físicas traz ao corpo humano.
As diversas pesquisas realizadas por Mattson e sua equipe apontaram que a restrição alimentar e calórica aumenta a produção de fatores neurotróficos que promovem o crescimento de neurônios, melhorando a conexão entre eles e dando mais força para as sinapses.
“Desafios para o cérebro, seja por jejum intermitente ou exercício vigoroso… é um desafio cognitivo. Quando isso acontece os circuitos neurais são ativados, níveis de fatores neurotróficos aumentam, e isso promove o crescimento de neurônios e a formação e fortalecimento das sinapses. Nós não poderíamos prever que o jejum prolongado poderia ter um efeito tão impressionante na promoção de regeneração baseada em célula tronco” – revelou Mark Mattson.
Aqui estão os principais benefícios para a saúde do jejum intermitente:
Perda de peso: Como mencionado, o jejum intermitente pode ajudá-lo a perder peso e gordura da barriga sem ter que restringir conscientemente as calorias.
Resistência à insulina: O jejum intermitente pode reduzir a resistência à insulina, reduzir o açúcar no sangue em 3-6% e os níveis de insulina em jejum em 20-31%, o que ajuda a proteger contra o diabetes tipo 2.
Inflamação: Alguns estudos mostram reduções nos marcadores de inflamação, um fator-chave de muitas doenças crônicas.
Saúde do coração: O jejum intermitente pode reduzir o colesterol LDL "ruim", triglicérides no sangue, marcadores inflamatórios, açúcar no sangue e resistência à insulina - todos os fatores de risco para doenças cardíacas.
Câncer: Estudos em animais sugerem que o jejum intermitente pode prevenir o câncer.