Show that little devil some attitude

I was going to the beach the other day, I put on my bikini as usual and I’m standing there in front of the mirror in my bathroom and I’m like: ”WTF?! I can’t walk around like this on the beach. What’s that? Where did my two-pack go? Why do I have hair there, WHO has hair there? Why does everyone else come off so perfect but here is a blubb of fat with hair where hair obviously shouldn’t exist (Which I’ve seen on Instagram, thank you very much).”
Yes, very evidence based of me.

This was what was going on in my mind on Saturday morning before heading to the beach to chill with my friends, why am I ruining my day?

I know I’m always talking about body acceptance, and Health at Every size. Which I do believe, but I also believe that you can’t hide from those horrible thoughts that pops up in your head sometimes. Which I have, not as frequently as before – but that day they were horrible. It’s like a devil is sitting on my shoulder and shitting out every negative though I’ve ever had about my body.
Just because I put on a bikini. And accidentally was standing in front of the mirror.

So the old Pernilla came into my head and started thinking ”maybe you should just stop eating so much, do some squats”. And you know what the new, improved Penny did? She took her towel and went down to the god damn beach. Because I’m sure as hell not gonna let that little devil of mine decide if I’m ”worthy” enough of showing myself in a bikini, AT THE BEACH. And and I sure as hell won’t stop eating – because food is life.

So there might be some of you thinking: Then if you don’t like your body that much why don’t you do something about it?
But this is how I see it: If I would go to the gym for That reason, am I feeding a healthy behavior? No, I’m feeding a bad one.

You know what I always used to say when someone was complaining about their love handles?
”That means there’s just more of you to love”. Which is amazing.

Take it from me – if I can knock that little devil down, so can you (even if it’s maybe just for a second).

 

Start practicing self-care today

People always telling me ”Ooh, I’m so tired… I think I’m iron deficient.” Do Not diagnose yourself.
Some people are always too quick to think it is iron deficiency when they feel tired and fatigue. It might be that you are not getting enough vitamin B12, or folate because folate activates B12. And if you start eating iron supplements without knowing that is actually the problem, you might make it worse.
Things that often is associated to iron deficiency is being pregnant (hence, why focusing on getting enough iron when pregnant), that time of the month that we all love, or that there is an issue with absorbing iron. And several things can contribute to this such as medications (one type of stress to the body) or just that you are stressing your way through life.

So, here’s my topic for today;

Sometimes it is great to have a timeout.
For those of you who knows me, knows how I possess the great gift of stressing too much. About nothing. Or no, I stress about the smallest things – but I am an expert of the snowball effect – you know when you think of something small and that wheel in your head keeps spinning and spinning and soon you have five major problems you need to solve before your next breath? Yup, that is me.

This week has been incredibly stressful for me with heaps of assignments, presentations and yuck.
Stress in itself makes you tired and not working properly. I am absolutely drained after this week probably because all of the tension in my body is gone and I’m finally relaxing – and my anxiety levels are definitely not as high.

So waking up this morning I rewarded myself (mum reminded me to do this after I’ve finished one assignment) and relaxed. I would say that it is very important to reward yourself after finishing something that has taken a lot of effort to do. Like after achieving a goal, whether it is uni related or maybe health related.
I started the day with meditation (which I do everyday, but can’t really focus sometimes because there is a snowball in my head). There is this great app that I use called Insight times, and some of my favorite meditation teachers are: Melissa Ambrosini, Sarah Blondin (more of a motivation talk), and Brandon Alter.

Have you ever wanted to try out meditation? I dare you now! I know several of you are interested in starting to meditate daily.
It’s also perfect with this app because they track your meditations day by day and you earn stars. Making at least Me more motivated to do it!
And I know when you see all of these inspirational, calm yogis on Instagram they make it sound so wonderful and easy… and they are So spiritual and they have everything together.
Trust me, it is not that easy for all of us. It takes work. It’s a continuing progress.

Meditation helps me with my breathing, that is why I started to do it, because I feel like breathing helps me with the pain in my body. But it is seriously So Hard to get to that ”Special” point (Is she referring to sex or meditation? That is the question..). And once you are there you’e like ”yeeeeey, I’m there!!!”, and then it’s lost. Of course. Because you’re focusing on the wrong thing.
Meditation is not only about sitting cross-legged on the floor with your thumb and indexfinger touching (I’m too old to be sitting like that for longer than 5 minutes without pain), you can do it in a way that suits you. I sometimes lie on my bed, I sometimes lie on my yoga mat with a bolster tucked under my knees (removes the pressure on your lower back), sometimes I do some light stretching while I meditate. It’s all about focusing on your body and breath, and be mindful.
Do it your way.

Also, I would love some tips from you guys. I’ve started to reading a lot of books, especially spiritual books and how I can apply this to my life. Do you have any good books you can recommend me about body, mind, health?

Almost every morning I draw three cards that symbolizes something that I should think about a little bit extra that day, or I ask a question and let a higher power give me an answer. 

 

Health – what does it mean to you?

You know what I’m really tired of hearing?
”If you are studying nutrition, are you really gonna eat that?”

One thing people have to understand is that everyone sees health differently.
For some people health is looking good. For others it is going on the newest diet, being vegan, living dairy and gluten free, being as strong as possible, and for some people it is, sadly, not to eat at all.
We are all different.
I am studying nutrition and I promise you that when I graduate, my mates and I, we are not going to have the same opinions about health, even though we’ve studied the exact same thing.

For me health is moderation, in all its definitions, shapes and colors.

I’ve come such a long way to actually accept the fact that it is okay for me to eat that ice cream without guilt.
Before I had to call my mum just to get it approved that it was okay for me to have potato chips.

Since then, now, to me – all of me matter. My entire being. Not just my looks. I eat that ice cream because it makes me feel good, but then you should also see my fridge because it’s full of all this awesomeness that I like to call veggies! I eat very well to me, I may not be super healthy to you.

Instead of thinking ”this is going to make me fat”, I think ”how is this contributing to my health today?”. If it makes me happy/satisfied, yes, it will contribute to my well-being. And some days I just ask myself ”Am I in the mood for something sweet today?” No, then I won’t eat it – at that point they’re just empty calories that are not giving me any nutrients that my body needs, or contributing to my well-being.
Without this relationship with myself I might end up binge eating, as I am restricting myself from having something that I really want.

I attended a lecture a couple of months ago where a dietitian was talking about Health at Every Size, or the non-diet approach, which you know that I strongly support.
Anyhow, he said:
”One day you really want chocolate. But no, you’re not allowed to eat it as it is unhealthy. So you eat some almonds. The next day you are still craving that chocolate, but you have some more almonds and an apple. The third day you eat some almonds, an apple, and then some more almonds, then you end up eating the entire chocolate bar.”
This was a very clever thing for him to point out.
It is not as equally easy for everyone to stay ”healthy”, to ”hide” themselves from what they’re craving (I just picture myself running around in the grocery store with chocolate bars chasing me).
So imagine if you would have eaten that chocolate the first day? Maybe then you only would have had a little piece, instead of the entire thing. Then you wouldn’t have eaten those Extra calories that the almonds and the apples contributed with.
I wouldn’t say it works like this for everyone, but think about. Isn’t the things you restrict yourself from the ones you want so badly?

Just have in mind what health is to you, to your best friend or to your partner. It’s probably not the same.

To be honest, I’m ALWAYS eating when someone asks me what I’m studying (often sweets). Cause let’s face it, food is life.
So let me eat my God damn crepe!

Picture: Sara Ismar

I’m being my most imperfect self

About five years ago I used to love my butt, I thought it was my best feature. And then Instagram entered my life and now all I see is butts. Butts, butts and butts – everywhere!
And after that I started to reconsider my butt.

A couple of weeks ago I was in class and we started talking about cellulites. And you know how when you’re sitting down you get dimples in your thighs, and you always check if they are still there whenever you are sitting?
No?
Me neither….
Anyway, I told the girls that they are just dimples – from your vagina being so happy.
Which means my vagina must be really happy. How about yours?

Isn’t it funny how we keep comparing ourselves to others? And there’s always that one special thing. Like mine – butts, obviously – I always look at butts, I’m sorry, but I do. And I’m not afraid of telling people when they’ve got a strong butt game – however, they often don’t seem so comfortable with hearing it. Probably because they have their own mindset about what their body looks like.

I am a big advocate for Health at Every Size and the non-diet approach. Because I don’t believe in diets. They set you up to fail and when you do you feel even more shittier about yourself than you did from the start. And why put your body through that stress? Mentally and physically? Cause let’s face it, the weight you lose you regain within 3-5 years and sometimes another few extra kilos, if you don’t know how to maintain your body properly after that weight loss.
No thank you, I say look at your life from a bigger picture – how are you not contributing to your life in a healthy way? Maybe you should reconsider your options when it comes to snacks? Eat more veggies? Do that morning walk every day? Meditate? Go to the gym a couple of times a week? Don’t beat yourself up mentally when you eat one tiny cookie? It is not only about your looks.
Don’t get me wrong – being overweight or obese contributes to several health problems around the world such as cancer. And doing a drastic lifestyle change to try and lose weight is a struggle for most people. But no matter what you look like you should not put yourself down for it. So put your focus somewhere else – by starting to cut back on unhealthy habits and replacing them with healthier ones, and by giving yourself time, you will notice a difference.

I have my own struggles, trust me.
Earlier this week we did a body composition analysis in my sports nutrition class. And my body fat was above normal – and my reaction wasn’t the best, and of course I was beating myself up mentally for liking ice cream too much (and most of you are just laughing now cause I’m a tiny person, but EVERYONE has their struggles).
I came home later that day and my roommate enlightened my very dark mind: ”If you would lose that 1.5% body fat would you feel any different? Why would you look at some numbers instead of actually listen to your body and how it is doing?”
Right then I realized, it’s got nothing to do with the fact that I’ve gained fat mass but more about that I’ve lost muscle mass since the accident (understandably). And I go to the gym to get strong, not to lose weight or look any different.
But if growing a butt is gonna make me look even better then I’d happily accept it.
My point is – my body fat levels do not tell me anything of what my body is capable of – like doing an almost perfect squat without any pain in my lower back. That is winning to me.
Your body is supposed to carry you for several more years to come, so don’t hate on it!

You know what I do pretty much every morning? I dance. In front of the mirror. Naked. And this is what I like to call my sexy dance-time. Listening to whatever J.LO song is available and pretending like I can twerk. In slow-motion of course, cause I can’t hump that fast to be honest. Try it, I promise it’ll make you happy.
So right now I’m telling myself to love my body, with dimples, saggy bum-cheeks and everything.
Feel free to love your body, no matter what it looks like.
And be naked when you have the opportunity!
In that way other people can appreciate your gorgeous body.

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Creating healthy habits – Part 2

I know a lot of you reading this know how to eat healthy, but a lot of people don’t.
Take my dad for example. I was talking about how expensive avocados are in Australia and he said ”What is an avocado? Is that the brown/green thing with the big seed in the middle.”
I thought it was funny that he barely knew what an avocado is, but I can bet you that he is not the only one.
My dad eats cucumber and tomatoes, at his best. And that was what I was brought up with.

I’m studying nutrition and I find it really hard to eat enough fruit and veggies everyday for example, cause I don’t know how/when to eat them. I just end up snacking on carrots throughout the day, not lot of variety if I may say so myself.

Some people probably know that they should eat healthier, but they don’t. Why is that? Are we afraid of trying something new? Are we too lazy to actually make an effort to make healthier food? And to be honest, some people actually seem scared of a nice looking salad instead of fries.

So today I want to talk about fruit and veggies.
Both fruit and veggies are fantastic sources of vitamins, minerals and dietary fibre, which is needed for an optimal health. The Australian Dietary guidelines suggests that you should eat 2 to 5 – at least 2 serves of fruit and 5 serves of veggies everyday. This increases the chance of maintaining a healthy weight and may decreases the risk for chronic disease, such as cancer.
It is also important to eat a Variety of this goodness to get all vitamins and minerals that the body needs. So no, snacking on a bag of carrots everyday is just gonna turn me orange.
Some studies also show that eating vegetables and fruit with your meals increases your satiety, especially if they are high in dietary fibre.

I just want to say to you: – Just the smallest step towards a healthier lifestyle is enough, and it is also important – for you current and future health.
Maybe start by adding spinach to your lunch and dinner, as this contains iron and magnesium. And it is easy to eat, at least for me.
Or why not make a fresh salad with spinach, tomatoes, kidney beans and some melon. – This is something I like, mixing fruit into my salads. Also add some pumpkin seeds to give your salad some crunch and additional protein.
It might not be a lot of an add/change, but remember – a small step to your healthier life. Also, creating a healthy sustainable lifestyle will in the long run promote a better well-being.

For more information click on this link:
Eat for health

And for my Swedish followers:
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