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Confidence isn’t something that magically appears overnight. It’s a journey—one that takes time, practice, and a lot of self-compassion. Whether you're facing a big life change, preparing for a presentation, or simply struggling with your self-worth, know that confidence can be nurtured and grown, just like any other skill. You don’t have to be “perfect” or feel invincible all the time to be confident. True confidence is about accepting yourself, embracing your strengths and weaknesses, and stepping into your life with the belief that you deserve to take up space and be seen. If you're ready to embrace more confidence in your life, here are some caring, practical steps you can take to build it from the inside out. 1. Practice Self-Compassion Confidence starts with how you talk to yourself. We all have an inner critic that tends to magnify our flaws and downplay our strengths, but true confidence doesn’t come from perfection—it comes from accepting yourself as you are, flaws and all. Self-compassion means treating yourself with the same kindness, patience, and understanding you would offer a friend. When you make a mistake or face a setback, don’t beat yourself up. Instead, remind yourself that everyone makes mistakes, and each one is an opportunity to learn and grow. How to practice: - When you’re feeling down, try saying to yourself, “It’s okay to make mistakes. I am doing my best, and that’s enough.” - Replace negative self-talk with affirmations that reinforce your worth. Try something simple like, “I am worthy of love and respect, just as I am.” 2. Celebrate Your Strengths Confidence thrives when we take time to acknowledge and celebrate our strengths. It’s easy to focus on what we’re not good at, but what if you flipped the script and spent a little more time reflecting on what *you are* good at? Start by making a list of your strengths—things you’ve accomplished, qualities that make you unique, and skills that come naturally to you. Whether it’s your ability to listen, your creativity, your work ethic, or your kindness, recognize these as part of the foundation of your confidence. How to practice: - Keep a “strengths journal” where you note something you did well each day. Over time, this will serve as a reminder of your accomplishments and the skills you bring to the table. - Ask people who love and support you what they appreciate about you. Sometimes we don’t see our own strengths, but others can be great mirrors. 3. Take Care of Your Body When we take care of ourselves physically, it can have a huge impact on how we feel about ourselves. Confidence isn’t just about how you look—it’s about how you feel in your own skin. Regular exercise, nourishing food, and adequate sleep are powerful tools for boosting your energy levels, lifting your mood, and strengthening your body. Confidence comes when you feel good in your own body, and feeling good often starts with small, loving habits that help you take care of yourself. How to practice: - Move your body in ways that feel good, whether that’s yoga, dancing, hiking, or going for a walk. Movement helps release endorphins, which improve mood and increase feelings of well-being. - Nourish your body with wholesome, balanced meals. When you eat foods that make you feel energized and healthy, it’s easier to feel confident and positive about yourself. - Prioritize sleep. Restful sleep isn’t just good for your body—it’s essential for your mind and emotional well-being. 4. Set and Celebrate Small Goals Confidence builds with every small win. If you’re looking to feel more confident, start by setting achievable goals that you can work towards. These goals don’t have to be monumental—sometimes the little things, like making it through a challenging conversation or trying something new, can be the most powerful. The key is to break larger tasks into smaller, more manageable steps and celebrate each one as it’s accomplished. Each small victory will help build your sense of self-efficacy and remind you that you are capable of achieving what you set out to do. How to practice: - Start with simple, realistic goals and celebrate them. For example, if you’re nervous about a presentation, set a goal to practice speaking for five minutes a day for a week. Each time you do it, give yourself credit for taking action. - Write down your accomplishments—no matter how small they seem. Reflecting on what you’ve achieved will help you see the progress you’re making. 5. Surround Yourself with Positive People The people we surround ourselves with can deeply influence how we feel about ourselves. To boost your confidence, try to spend more time with people who lift you up, support your dreams, and encourage your growth. Positive energy is contagious, and when you’re around people who believe in you, it’s easier to believe in yourself. How to practice: - Seek out friendships and relationships where mutual respect, encouragement, and positivity thrive. Let go of toxic relationships that drain your energy or make you doubt your worth. - Practice being a source of positivity for others. Lifting others up can help you feel more confident in your own abilities and build stronger, more supportive relationships. 6. Embrace Vulnerability It might seem counterintuitive, but embracing vulnerability can actually be a powerful way to build confidence. Being open and honest about your fears, struggles, and imperfections doesn’t make you weak—it makes you human. Vulnerability fosters connection and helps you embrace who you truly are, without hiding behind a façade of perfection. When you allow yourself to be vulnerable, you open the door to deeper relationships and greater self-acceptance. Vulnerability is an act of courage, and with each step you take to show up authentically, your confidence grows. How to practice: - Share your true thoughts and feelings with a trusted friend or loved one. Practice saying, “I feel nervous about this,” or “I’m unsure of myself in this moment.” Often, just acknowledging your feelings can help you feel more empowered. - Take risks by trying new things, even if they scare you. Whether it’s speaking in public or asking for what you need, each act of vulnerability is an opportunity to expand your comfort zone and increase your confidence. 7. Practice Gratitude Gratitude is a powerful tool for cultivating a positive mindset and boosting your confidence. When we focus on what we have rather than what we lack, we shift our perspective and begin to see all the good in our lives. This simple practice helps build resilience and a greater sense of self-worth. How to practice: - Start a gratitude journal. Each day, write down three things you’re grateful for. They don’t have to be big—sometimes it’s the small moments that make the biggest difference. - Practice gratitude for yourself. Acknowledge the efforts you’re making in your life and give yourself credit for the things you’re doing well. 8. Give Yourself Time Building confidence doesn’t happen overnight, and that’s okay. It’s a gradual process that takes time, patience, and persistence. Be gentle with yourself as you grow. When you take the pressure off and allow yourself to evolve at your own pace, confidence will come naturally. Remember, no one is “confident” all the time. It’s normal to have days when you feel uncertain or self-doubt creeps in. What matters is that you don’t let those moments define you. You can always start again, as many times as you need. How to practice: - Take it one day at a time. Focus on small, incremental changes and celebrate your progress, no matter how subtle. - Be patient with yourself and remember that self-growth is a lifelong journey. Conclusion: You Are Enough Confidence isn’t about being perfect. It’s about being authentically you—accepting yourself, flaws and all, and knowing that you have something valuable to offer the world. It’s about taking small, meaningful steps to build self-worth, and embracing the power of vulnerability, kindness, and self-compassion along the way. So, be gentle with yourself. You are worthy of love, respect, and all the good things life has to offer. Take one step at a time, celebrate your growth, and trust that with time and patience, your confidence will bloom. You are enough, just as you are.

Eating for Wellness Year-Round Eating with the seasons is not only a delicious way to support local farmers and reduce your carbon footprint, but it’s also one of the best ways to nourish your body with the nutrients it needs throughout the year. Seasonal superfoods—foods that are at their peak in certain times of the year—are packed with essential vitamins, minerals, and antioxidants, making them the perfect additions to your diet for vibrant health. By incorporating more seasonal produce into your meals, you can enjoy the full spectrum of health benefits nature has to offer. Each season brings a new variety of nutrient-rich foods, so let’s dive into some of the most nutrient-dense, seasonal superfoods for each time of year. Spring Superfoods: Fresh Beginnings As the earth begins to thaw and the days grow longer, spring is a time of renewal and rejuvenation. The fresh, vibrant vegetables and fruits that come into season are perfect for detoxifying and revitalizing your body after the winter months. 1. Asparagus Asparagus is a top-notch spring superfood, packed with vitamins A, C, E, and K, as well as fiber and folate. It’s also a natural diuretic, helping to cleanse the kidneys and flush out toxins. The antioxidants in asparagus, particularly glutathione, are key to supporting the body’s detox processes. How to enjoy it: Roast it, grill it, or toss it into a spring salad for a fresh, nutrient-packed side dish. 2. Spinach Leafy greens like spinach thrive in the spring. Loaded with iron, calcium, and antioxidants like lutein, spinach supports healthy vision and skin while promoting strong bones. The high levels of folate in spinach also make it a great food for heart health and cell regeneration. How to enjoy it: Blend it into smoothies, toss it in salads, or sauté it as a side dish. 3. Strawberries Fresh, juicy strawberries are a hallmark of spring. These berries are packed with vitamin C, manganese, and antioxidants that fight free radicals, supporting healthy skin and boosting immunity. The high fiber content helps keep digestion smooth and supports gut health. How to enjoy it: Snack on them fresh, toss them into oatmeal or yogurt, or use them in healthy smoothies and desserts. Summer Superfoods: Sun-Kissed and Energizing Summer brings an abundance of colorful fruits and vegetables, bursting with hydration and energy-boosting nutrients. The long, sunny days encourage us to stay active, and summer superfoods provide the hydration and stamina we need. 1. Tomatoes Tomatoes are the quintessential summer superfood, packed with the powerful antioxidant lycopene, which supports heart health and has been linked to a reduced risk of certain cancers. Tomatoes are also high in vitamin C and potassium, which are essential for maintaining healthy blood pressure and immune function. How to enjoy it: Make fresh tomato salads, enjoy tomato-based sauces, or simply slice them with olive oil and sea salt for a refreshing snack. 2. Watermelon Watermelon is made up of over 90% water, making it the perfect hydrating food for hot summer days. Rich in vitamins A and C, watermelon supports skin health and immune function. It's also packed with antioxidants like lycopene, which is great for heart health. How to enjoy it: Eat it fresh, blend it into smoothies, or make a refreshing watermelon salad with mint and lime. 3. Zucchini Zucchini is an excellent source of vitamin C and antioxidants like beta-carotene. It's also low in calories but high in fiber, making it great for digestion and maintaining a healthy weight. Zucchini is a versatile vegetable that can be grilled, sautéed, or even spiralized into "noodles." How to enjoy it: Grill it with olive oil, toss it into pasta dishes, or bake it into muffins for a healthy, filling snack. Fall Superfoods: Nourishing and Comforting As the weather cools and the days get shorter, fall brings hearty, warming foods that nourish our bodies and support the immune system as we head into the colder months. Fall superfoods are rich in vitamins, minerals, and fiber, making them ideal for promoting energy, immunity, and overall health. 1. Pumpkin Pumpkin is a fall favorite, and it’s not just delicious—it’s also packed with health benefits. It’s rich in vitamin A (in the form of beta-carotene), which is crucial for eye health, and it provides a good amount of fiber to support digestion. Plus, pumpkin seeds are a great source of magnesium, zinc, and healthy fats. How to enjoy it: Roast it, add it to soups, make pumpkin puree for baking, or enjoy it in smoothies and oatmeal. 2. Sweet Potatoes Sweet potatoes are a fall powerhouse, rich in beta-carotene, vitamin C, and fiber. They are also an excellent source of potassium, which helps regulate blood pressure. The natural sweetness makes them a perfect addition to both savory and sweet dishes. How to enjoy it: Roast them, mash them, or bake them into healthy pies and casseroles. 3. Apples Apples are in season during the fall and provide an excellent source of fiber and vitamin C. They also contain phytonutrients that have anti-inflammatory and antioxidant effects, helping to protect the body from disease. Apples are great for heart health and blood sugar regulation. How to enjoy it: Snack on fresh apples, add them to salads, or bake them into a warm, healthy dessert. Winter Superfoods: Strengthening and Immune-Boosting Winter may bring cold weather, but it also brings a bounty of immune-boosting superfoods. These foods help fortify the body, boost energy, and fight off illnesses, ensuring that you stay healthy and strong even through the darker, colder months. 1. Kale Kale is a winter green that’s rich in vitamin K, vitamin C, fiber, and antioxidants like lutein and zeaxanthin. These nutrients support bone health, immune function, and eye health. Kale is also high in calcium, which is especially important during the winter months when we might not get as much sun for vitamin D synthesis. How to enjoy it: Use it in hearty winter salads, soups, or sautéed with garlic and olive oil for a simple side dish. 2. Citrus Fruits (Oranges, Grapefruit, Lemons) Winter is citrus season, and these fruits are packed with immune-boosting vitamin C. They also contain flavonoids, which have anti-inflammatory and antioxidant properties. Citrus fruits are perfect for warding off colds and supporting overall immune function. How to enjoy it: Drink fresh-squeezed juice, add citrus slices to salads, or enjoy them as a fresh snack. 3. Brussels Sprouts Brussels sprouts are nutrient-dense cruciferous vegetables that thrive in colder months. They are high in fiber, vitamin C, and folate, and they contain glucosinolates—compounds that have cancer-fighting properties. Their rich nutrient profile also supports digestion and heart health. How to enjoy it: Roast them with olive oil and balsamic vinegar, toss them into soups, or sauté them as a side dish. Conclusion Eating seasonal superfoods is a delicious and effective way to nourish your body, support your immune system, and enjoy the natural bounty of each season. From the vibrant, detoxifying greens of spring to the hearty, immune-boosting root vegetables of winter, every season offers a new range of superfoods that promote vibrant health. So next time you’re planning your meals, embrace the seasonality of your local produce, and enjoy the health benefits of these nutrient-dense foods. Eating seasonally not only supports your well-being but also helps you connect with the rhythms of nature, making each meal a celebration of what’s fresh and in season.

Whether you're craving a sweet snack or a lighter dessert after dinner, this single-serving pumpkin mug cake is perfect for satisfying your pumpkin spice cravings in a wholesome way. With nutrient-packed ingredients like pumpkin puree and oats, you can indulge while still keeping things on the healthier side. Let's dive into why this mug cake is a must-try! Why You'll Love This Healthy Pumpkin Mug Cake 1. Packed with Nutrients Pumpkin is not only delicious, but it's also loaded with health benefits. It's rich in fiber, which helps with digestion and keeps you full longer, making it a great ingredient for a healthier dessert. Pumpkin is also high in vitamins A and C, which are excellent for supporting your immune system and promoting skin health. 2. Quick and Easy Craving a warm, fresh-from-the-oven treat? No need to spend hours in the kitchen. This pumpkin mug cake takes just a few minutes to make — perfect for when you need a quick pick-me-up or a midnight snack. Plus, no need to worry about turning on the oven and heating up your whole kitchen! 3. Customizable The beauty of mug cakes is their versatility. You can easily swap out ingredients to fit your dietary preferences or what you have on hand. Want it dairy-free? Use a plant-based milk. Need it gluten-free? Just replace regular flour with almond flour or a gluten-free blend. The possibilities are endless!

Embrace the warmth of fall with this delightful Sweet Potato Burger Casserole! This easy-to-make dish combines the natural sweetness of roasted sweet potatoes with the earthy richness of sautéed vegetables creating a harmonious blend of flavors. Packed with nutrients, including fiber, vitamins A and C, and protein this casserole is both satisfying and wholesome. Layered with aromatic onions and garlic, seasoned with smoked paprika, it offers a comforting taste that perfectly captures the essence of the season. Topped with a layer of fresh biscuits, this versatile dish works wonderfully as a main course. Whether you’re hosting a family dinner or meal prepping for the week, this healthy casserole is sure to become a fall favorite that warms both the heart and the table!

There's something undeniably comforting about a warm, fragrant apple crisp straight from the oven. As the leaves change and the air turns crisp, this classic dessert beckons us to embrace the flavors of fall. But who says indulging has to mean sacrificing your health? Today, we're diving into a simple, wholesome apple crisp recipe that marries the nostalgic taste of home-baked goodness with nutritious ingredients. Whether you're serving it up as a sweet treat for family gatherings or enjoying a cozy night in, this easy apple crisp is sure to delight your taste buds without any guilt. So grab your apples and let’s get started on this delightful, healthy dessert!

Indulge in this easy and tasty recipe with autumn flavors. Whether you're participating in the 2024 Fall Recipe Challenge or seeking culinary inspiration, this dish will surely surpass your expectations!

What would it be like to eat whatever you wanted without a second thought? To eat when you are hungry and stopping when you are comfortably full? To enjoy all of the dessert you want without guilt? Food Freedom: the ability to feed your body intuitively without negative emotions associated with your eating choices Countless people work to reach their goal of experiencing food freedom; myself included. Despite my being a dietitian, I still have my own struggles when it comes to living a healthy lifestyle. However, on my recent trip to Disney World with my sister, I had one goal in mind. To eat freely without guilt. To my slight surprise, I didn't gain weight, nor did I eat past fullness. You see, when you release yourself from the pressure of eating healthy 24/7, the unhealthy foods (or as I like to say joy foods) do not seem so tempting. It is natural human behavior to want what we can't have. So, when we feel like we can't have ice cream, chips, or churros, that's exactly what we will want. Knowing this, I went to Disney World with the intention of eating what I craved and making sure I enjoyed every bite of it. This resulted in a week full of a combination of fuel and joy foods. Of course, I am going to highlight the joy foods, as no one is interested in the leafy greens and tofu I consumed. Of course I needed to get Starbucks in Magic Kingdom. And no Disney World trip is complete without a Mickey Mouse pretzel. In Epcot, I enjoyed a variety of alcoholic beverages as well as a Kringle. Something that is important to note is that by allowing myself to eat what I wanted, it was easier to say no to things I didn't truly love. That pastry is a prime example. After trying 1 bite of the Kringle, I realized it was NOT my cup of tea. Now although there was a slight pain at the thought of the 5+ dollars I spent of the pastry, I quickly realized that if I continued to eat the pastry when I didn't enjoy it, I would be doing myself a disservice. Now I know this thought process may sound horrifically simple to some of you. But throwing out food is not easy for many people. For some it is the thought of wasting money, and for others it is the ingrained belief that you need to "finish your plate". Regardless of the why, the point is getting rid of food is difficult. So, this was a HUGE win for me. And I am very happy to say that I didn't have ANY thoughts of my intake except "Damn this food is amazing!". So, next time you travel or are celebrating a special occasion, eat what you like. But that is the key here, eat what you TRULY LIKE. Every bite of food should hit like that first bite. The minute you are not feeling that joy of eating a treat, it is no longer serving you. Now I realize this is easier said than done. However, if you keep putting in the work, I promise you'll get there. And remember, you are worth the effort.

How do you handle juggling weight loss, work, family, and self-care? It seems impossible, and to be honest sometimes it is. What I mean by this is we cannot prioritize everything at once 24/7. Think of your energy as a pitcher of water. We only have so much water to pour out. Now imagine every responsibility is an empty cup on a table. Well, if we equally pour the water into every single cup on the table, not only are we going to run out, but every cup is only going to have a small amount of water which makes virtually no difference. Now, let's choose 2-3 cups and disperse your water into them. Those cups will be full, and you will likely still have a bit left in your pitcher. We live in a society that constantly tells you to hustle. Constantly tells you to work more, do more, go faster, and be better. Well, if we are consistently focussed on spreading ourselves thin, are we really going to be able to truly accomplish anything? Hustling can easily lead to burnout. Burnout can lead to nothing getting done which makes you fall behind. Falling behind increases stress, guilt, and overall negativity. Before we know it, what started out as us being a "boss" has snowballed into rushed half-assed work fueled by pure anxiety. Now, I am not saying that hustle culture is evil. In fact, I like to think I'm hustling most of the time (feel free to book a nutrition consultation with Vitality Rose Nutrition). However, I have had to learn that I cannot focus on my business 24/7. I CANNOT continuously worry about my success level. When I do, my quality of work decreases because I am just trying to put out content rather than work on what I am passionate about. Every morning take a moment before starting your day and choose 1 cup to focus on. Make that cup full of water. Pour a lot (but not all) of your energy and passion into that cup. By the end of the day, watch how much more energized you feel. Watch how accomplished you feel because you are actually going to be productive instead of being in catch-up mode. Rather than focussing on how much more you can do, focus on what accomplishment is going to make the biggest difference in your life? Stop what you're doing, take a breath, and approach life differently. It may not get easier, but you will get a hell of a lot stronger.

Most of us are cursed with the dreaded food baby....except sometimes we seem to have a food baby while living in romaine lettuce and water. So what causes bloating, and how do we fix it? Causes of Bloating Fiber: There are two types of fiber: insoluble and soluble. Insoluble fiber helps decrease GI transit time (treats constipation) whole soluble fiber increases transit time (treats diarrhea). With this being said, having too much or too little of either fiber can cause disruption of your digestion and result in bloating. Dehydration: Water is KEY in regards to your digestion! Think of a street that's backed up (this may seem like a gross comparison but bare with me). The street is backed up with cars and it seems like no one knows where to go, resulting in a ton of traffic. Well, add a traffic light to that scenario. The light is able consistently keep the cars moving and prevent a large back up. Well, water is the traffic light. So drink up and keep the cars moving. That time of the month: There isn't much to say about this one. However, what's important to note is that bloating and other period symptoms can happen up to one week before and after the actual cycle (that's potentially 3 weeks of bloating). An actual food baby: Our bodies can only digest food so fast. So, when we overfill our stomachs it's bound to get piled up in the abdomen, resulting in bloating (and potential discomfort). Artificial sweeteners: As a dietitian, I see many clients go for the sugar free items. Well, those sugar free items may have artificial sweeteners such as aspartame, suclarose, sorbitol, etc. Very common side effects of artificial sugar are GI disruption and bloating. So next time you go for that sugar free treat, see if that may be a potential cause. How to Treat Bloating Water: Pardon me while I sound like every stereotypical health nut. But sufficient water intake is DIRE to your overall health. Hitting your fluid needs is a very helpful way to treat and prevent bloating as it promptes healthy digestion. I recommend seeing a dietitia n to help you calculate your specific fluid needs. Fiber: Having a variety of fruits, vegetables, and grains will help you be more likely to reach your fiber needs and prevent bloating. I recommend 20-25 gm per day (although EVERYONE is unique). My go-to sources of fiber include lentils, avocado, and broccoli. Exercise: Movement promotes healthy digestion which will prevent bloating. Aim for 150 active minutes per week, consisting of strength training and cardio. If this is a big jump for you, feel free to take smaller steps and work your way up to that goal. Cut out the fake stuff: This one is complicated to discuss over a one-sided blog post. Because of this I am once again going to recommend you see a dietitian . However, depending on your health factors and current conditions, sometimes it's better to consume the "real" sugar and treats in moderation than to have limitless amounts of sugar-free soda, candy, and macchiatos. When you consume actual sugar, your body can use the calories for energy through movement. However, artificial sweeteners have no calories within them, meaning our bodies cannot utilize them for anything in particular. So, having a small amount of regular soda may not align with your dietary goals, but it does provide our bodies with something to use, as well as be less likely to cause bloating compared to the sugar free beverage. Final Thoughts This is NOT a comprehensive list of bloating causes or how to address it. However, if you feel like you are constantly bloated or can't seem to get a handle on what causes you to bloat, seek medical assistance. I recommend a gastroenterologist as well as a dietitian to get comprehensive treatment. But remember, regardless of whether you have a food baby or not, that does not change how you should feel about yourself when you look in the mirror. You are not defined by your shape. ❤️

Warning: This post mentions disordered eating and negative body image. I am going to spare you a lot of details. To be honest, I am not comfortable going in depth about how what began as a healthy lifestyle change spiraled into a whirlwind of restrictive and disordered thinking. Just know that before I knew it, I was enveloped with the fear of going over my calorie limit for the day. I was eating mostly raw fruits and vegetables with lean proteins. No sugar, fat, or joy for that matter. Then came college. I went away for my bachelors degree and it was the first time I would enter a school not being the "fat girl". I spent most of that time doing everything I could to keep the weight off. Unfortunately, I was drinking so much that I couldn't "afford" many more calories without gaining weight. Luckily, I found that my partying wasn't so much because I liked it, but more because I liked the people I was partying with. But this isn't about my bad judgment of character. This is about my journey. Looking back, I am eternally grateful that the individuals I was fond of were older than me. That meant I had about 2 years where they had graduated and I was alone. At that time, I was longing for the familiar feeling of getting lost in eardrum damaging music and the taste of cheap vodka mixed with diet Mountain Dew. However, with the lack of drunken late nights came the opportunity for reflection. I had time to build new relationships with people I now call my best friends. I found myself practicing yoga and meditation in my cramped dorm room and practicing gratitude for all I was. And although I still had days where I despised what I saw in the mirror, I now had the ability to logically recognize that my thoughts were not completely my own, but the disordered thinking making itself known. By recognizing that, I was able to bring myself out of those depressive episodes. Now I am not saying I cured my depression, not by a long shot. But I am saying that on those "special" days, I can use logic to remind myself that it is just an off day and my self-perception is not accurate; it's not fact. 3 years and 20 pounds later here I am. A heavier, but much healthier me. I now eat, workout, and meditate all from a place of self-love rather than self-hate. I prioritize healthy foods and indulge when I wish. But every time I eat something unhealthy, I truly enjoy it. It was a long and exhausting journey that I wouldn't trade for anything else in the world. Because without the drawbacks I wouldn't be who I am today. My journey has led me to have a career where I can spend my days helping others get healthier while they learn their worth. I can build people up and teach them the importance of self-love as they are working to meet their dietary goals. That is why I started Vitality Rose Nutrition; because this journey is about so much more than the number on the scale.

If you haven't read the first part, you can do so here: https://www.vitalityrosenutrition.com/post/100-lbs-down-part-1 Plateaus are a funny thing. Well not so much funny as they are awful. You work and work and work just to get that weight off then without warning it all just stops. You try eating less, working out more, but nothing gives. What was I to do? I was already working out almost every day and eating as "clean" as possible. Well, I did what anyone else would do. I Googled " How to break a plateau".  Soon I came across a never-ending source of diets promising to help you "lose 10 lbs in 10 days", or become your "thinnest, prettiest self". In my opinion, that was the beginning to a very slippery slope. Now don't get me wrong, the internet is a wonderful thing. It is filled with valuable resources that can provide you with evidenced-based information. It is also the home to a lot of non-proven toxic content that can absolutely diminish any healthy foundation you have built. Now I didn't dive right into the fad diets. I would trial them, fail, and go back to my normal lifestyle. Although the deprivation never actually made the scale move, it did fuel the negative self-perception that was already building within me. Surprisingly, what actually made the scale drop was simply continuing what I have been doing. In all my years of being on a healthy journey as well as being a dietitian, I have come to realize that the human body will react to consistency. Plateaus happen, but that does not mean you need to create a larger calorie deficit or exercise for 3 hours a day. You just need to keep going. Show up for yourself, because at the end of the day this journey should mean so much more to you than what a piece of machinery reads. That's the lesson I wish I learned earlier. Because despite my consistency, and eventual plateau break, I was never good enough. I was never thin enough, pretty enough, or doing enough. The more weight I lost the more people congratulated me. So, I kept losing. After about 2 years of relentless work, I hit the 100 lbs mark. Little did I know, that wasn't the end of it. With the end of my physical weight loss came the beginning of a journey I did not expect to go on. But before I could reap the rewards of being in a comfortable spot with myself physically, I needed to do A LOT of work mentally. There was a point in my life where my weight loss totaled 130 lbs. I was as thin as I could possibly be but it still wasn't enough. Looking back, I realize that my confidence, or evolution into the person I am now didn't come from weight loss. It came from the mental war that occurred when I realized that no matter what number I saw on the scale, my eyes would only see my flaws. Unfortunately, in order to get to the point where I truly loved myself, I would have to go through a period of disordered thinking, weight gain, and a ton of self-discovery. Part 3 coming soon.

Let’s start from the beginning. I was standing in the doctors office already hating myself. Looking at the piece of machinery that would define my self-worth. Step up on the scale. I look up at the doctor who I dreaded visiting as I knew with every appointment I would be told the same thing, to lose weight. I step up on the scale and close my eyes until I hear a beep. Opening my eyes, I see 125 lbs. I am thrilled; I didn't gain weight! I couldn't remember the last time I maintained my weight. Feeling extatic I turn around to see how proud my mom is. She was not proud. Her face was buried in her hands as she can't believe her daughter weighs 125 lbs. Something I should mention is that I was in second grade. 7 years old, weighting 125 lbs. Now, my mom is the strongest woman I know. She provided my sisters and I with a wonderful childhood and she is truly my best friend. She tried her best to provide my sisters and I healthy food. The issue was, she didn’t know what was healthy. She would order us chicken and broccoli from a Chinese restaurant and she truly thought that would assist in weight loss as it was veggies and protein. Needless to say being overweight made me the victim of a lot of bullying. The more I got bullied, the more I used food as a coping mechanism, which made me gain more weight and be bullied even more. It was a ruthless cycle. Fast forward to my freshman year f high school. I weighed almost 300 lbs, BMI was 42 kg/m^2. One day on the school bus, I experienced severe chest pains. I truly thought I was going to die, and was internally pissed that I was going to die on a bus next to people who would probably make fun of “the fat kid who died of a heat attack”. Thankfully, the chest pains subsided. However, that was enough to scare me into making some serious changes. It started off with me going back to basics. My diet consisted of fruits, vegetables, and proteins. I cut out almost all "junk" food, even foods that were marketed as healthy like the 100 calorie cookies, or reduced fat crackers. I also started going to the gym, although I had no idea what I was doing. I would walk on the treadmill for 20 minutes then go through almost every machine at Planet Fitness to teach myself how to use them. I probably did this about 5 days per week. Believe me, it sucked. Words cannot describe how discouraging it was to be completely winded after 20 minutes of walking on a 3 mph speed and 0 incline. Then, learning how to properly use the strength training machines when I am already red faced, sweaty, and surrounded by active thin regulars at the gym was an uphill battle. However, I pushed through. Every Saturday morning I would weigh myself. Every week the number would stay the same. I tried and I tried but nothing seemed to change. Then, at week 16 (yes you read that right, about 4 months into my journey), I weighed myself and lost 3 lbs. After that, the weight consistently dropped. I was losing anywhere from 5-10 lbs per month. When I hit the 50 lbs mark I was ecstatic! I couldn’t believe I had lost that much weight! But as soon as that excitement came, it left. Because after 50 lbs lost, I hit my first plateau. Part 2 Coming Soon!