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How to Talk to Someone with Depression

If you aren’t struggling with depression, sometimes it is difficult to know what to say(or not to say) to someone going through depression. What you want to say may sound great in your head and have the best intentions, but it doesn’t always come across how you hoped when you say it to the person struggling. I decided to research some advice for how to talk to someone with depression. Everyone is different, so while some people may find certain things helpful, others may feel the opposite. I recommend making sure you use your best judgment and have the best intentions when trying to comfort someone with depression.

Let’s start with what NOT to say to someone with depression.

  1. Cheer Up – Cheering up is the ultimate goal when someone is depressed, but have someone tell you to cheer up is not helpful. Telling someone to cheer up makes it seem easy and simplifies the feelings that come with depression.
  2. It’s Not That Bad or It Could Be Worse – Pain is very subjective and relative. What is small for you could be huge for someone else. Don’t minimize someone else’s feelings.
  3. It’s All In Your Head – Having someone tell you that it’s all in your head can feel like an attack. It feels like someone is telling you that you are making things up. People don’t choose to have depression.

Now that you know what you shouldn’t say to someone with depression, here are some things that may be helpful for someone with depression to hear.

  1. I’m Here When You Are Ready To Talk – Not everyone with depression is ready to talk, but it is always nice to know someone is there when you are ready.
  2. How Can I Help – Everyone is different, so it is nice to ask what will help your friend with depression. What is helpful for one person may not be helpful for another.
  3. You Are Not Alone – The reminder that someone is there for you and that others are going through a similar experience is a good reminder. If you are going through depression as well you can share your experience with them, but keep the focus on them.

The sources below have some other helpful tips for what to say and not to say to someone with depression.

https://www.verywellmind.com/worst-things-to-say-to-someone-who-is-depressed-1066982

https://www.healthline.com/health/what-to-say-to-someone-with-depression#what-to-say

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How to Talk to Someone with Anxiety

If you aren’t going through anxiety, sometimes it is difficult to know what to say(or not to say) to someone going through anxiety. What you want to say may sound great in your head and have the best intentions, but it doesn’t always come across how you hoped when you say it to the person struggling. I decided to research some advice for how to talk to someone with anxiety. Everyone is different, so while some people may find certain things helpful, others may feel the opposite. I recommend making sure you use your best judgment and have the best intentions when trying to comfort someone with anxiety.

I wanted to start with what you should NOT say before I talk about helpful things to say.

  1. Calm Down – When you have anxiety your goal is to calm down. Someone telling you to calm down isn’t helpful. This phrase can be annoying because the person trying to help doesn’t get how difficult calming down can be.
  2. It’s Not a Big Deal – Telling someone with anxiety that what they are panicking about is not a big deal is pretty much telling them that their feelings are not a big deal. To that person with anxiety their feelings ARE a big deal.
  3. I Know How You Feel – Telling someone you know how they feel in the midst of a panic attack is like a competition. Yeah, it may be nice to know you are not alone, but save the shared experiences for when the panic attack is done.
  4. Have you tried…? – This one makes me the angriest. Everyone is different so what works for one person may not work for another. I’ve always suffered with acne and when people would suggest what I should do it always made me mad because I had already tried what they were suggesting. What works for one person doesn’t always work for others.

Now that I’ve talked about what not to say, I will talk about things that you can say that may be helpful. Again, they may not be helpful for everyone, but they are probably going to be more helpful than the phrases above.

  1. I’m Always Here For You – Even if you may not understand what someone is going through, it is nice to show that you are there for them. Sometimes it can help to just listen without judgment.
  2. What Can I Do To Help You – It’s best to just come out and ask what will be helpful because everyone is so different. As I mentioned above, what works for one person probably won’t work for the next. This phrase also shows that you are taking their anxiety seriously.
  3. I Notice You’ve Been Anxious A Lot And I Am Concerned – This phrase can be very helpful as long as you come from the right place. Mention what you have noticed and offer your support. It’s nice to know you are noticed and that others feel concern for you.

The sources below have more helpful tips about what to say and not say to someone with anxiety:

https://www.healthgrades.com/right-care/anxiety-disorders/9-things-not-to-say-to-someone-with-anxiety

https://rightasrain.uwmedicine.org/mind/mental-health/what-say-and-not-say-someone-anxiety#:~:text=Instead%20say%3A%20%E2%80%9CI’m,time%20opening%20up%20about%20it.

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Importance of Vision board

When looking to become successful it is important to have a vision for what success means to you. Success means something different to everyone. It can be big things like having a million followers on Instagram or it can be little things like reaching your goal weight. Whatever it is, you need to have a picture in your head.

I find it helpful to have a vision board. It helps me picture what I want. I have big abstract goals on there and I have specific goals on there. I change it every once in a while to reflect new goals and visions. Recently I started creating another vision board dedicated to my fitness goals specifically. I reflect on my vision board every night before bed.

I think vision boards are great because they remind you what you are working for. They remind you why you are putting in all of this hard work and what will come at the end of all of this. Recently I’ve been having a tough time in my journey, and just looking at my vision board has helped me get back on track and focused on where I want to go.

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A day in my life

I start the day by getting out of bed around 6am and think about positive thoughts. Positivity helps me get in the right mindset to start my day. Next I review my list of goals that I want to focus on everyday. Then I make my bed and clean the litter box. I find that if I make a habit out of these tasks I am more likely to stick to them, so I complete these everyday whether it’s the weekend or a weekday. After I make my bed and clean the litter box, I workout. Typically I allow myself 1-2 days a week to be a rest day. I don’t like to plan the rest day in advance because it’s typically happens naturally with my schedule on the weekends. Next, around 7am I shower and get ready for work. Before work I eat breakfast and get my snacks ready for the day. If I have time I might work on blogging or relax before I need to leave for work. I typically leave for work around 8:30 and get home around 5:30.

At work my day to day tasks vary. What’s typically constant is that I will have a snack around 10:30, eat lunch at 12, then another snack around 2:30 and leave at 5.

When I get home from work I start making dinner and typically eat around 6. I’ll typically take about half an hour to myself then work on blogging, reading, cooking, meal planning, or posting clothes for sale on Mercari.

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Don’t Take on Too Much

Yesterday was a rough day for me. I drank too much, ate way too much, and I was not productive at all. It made me realize that I am being too hard on myself. Yes, having goals and a to do list are important, but it’s also important to not have too much to do.

I am going to take today and tomorrow to alter my plans and really think about how I want to proceed. I am hoping that by having a less strict plan I will be less hard on myself and won’t break as easily. I will share what I come up with.

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Turn your Bad Habits into Good Habits

I recently read Rachel Hollis’s book “Girl, Stop Apologizing” and was so inspired. If you haven’t read it yet, I definitely recommend it! It was something that really helped inspire me to keep pushing towards my goal to grow this blog. One concept that I wanted to explore was building habits. Follow along as I share her 3 parts of a habit and how to train yourself to turn bad habits into good habits.

The first step in a habit is the “Cue”. The “Cue” is what causes you to take action. It is something that signals a certain learned behavior. It could be an emotion or an outside stimulus. Hollis used anxiety as an example. The cue can either cause you to make a good decision or bad decision. We tend to eventually choose the same action each time, which is where the habit is born. Turning a bad choice into a good choice comes from what action you take after you are cued.

The next step in a habit is the “Action”. The “Action” is your behavioral reaction to an emotion or outside stimulus. Hollis used binge eating as an example. I think her example is the reason I felt so connected to this definition of habit. Binge eating has become an action that I take for quite a few cues. This journey I am on has taught me that I have the power to change my actions.

The final step in a habit is the “Reward”. The “Reward” is what you get from the action. It is what makes you perform that behavior every time without even thinking. In Hollis’s example, the reward was feeling happier after binge eating. The problem with that reward to the bad choice was that it was temporary. She had anxiety, so she binge ate and felt better, then she had anxiety because she binge ate so she binge ate again. Her changed action was exercising instead of binge eating. Both actions resulted in the same reward, but the reward for exercise lasted longer than the reward for binge eating.

You can read this and move on, or you can read this and use it to change your life.

I challenge you to think about a bad habit you have and break it down. What cue is causing a bad habit to form. How can you turn that bad habit into a good habit. What reward will you get from the different actions taken to the same cue? Comment below!

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Don’t Let Negativity From Others Get You Down

Since starting this journey I’ve realized that I tend to focus on others instead of myself. Previously I have talked about the fact that I react negatively to others when I should take a deep breath and react in a positive way. If that person responds positively to my  positivity then clearly I was the issue. Not letting others negativity get you down is very similar. If someone is ranting negatively about something, remember that you are in control of how you react. I’ve realized that I need to focus on myself instead of letting their negativity get into my head.

I recently started thinking about this topic because my coworker tends to talk very negatively at work. She talks negatively about her life, our bosses, coworkers, everything going on with Covid-19, and so on. I used to let the negativity get to me. I would get really stressed and then I would internalize that stress. I felt like I needed to respond to her negativity with positive and kind words, even though she shot down all of the kindness and positivity I was offering. Eventually I realized no matter what I say these are her issues. I don’t need to respond and offer my opinion and advice, because that isn’t what she is looking for from me. All I can do is offer a polite attitude while she is venting.

When listening to negative thoughts from others, how you should react is dependent on the thoughts. I am going to break down negative thoughts by others into two categories. First, negative thoughts that have nothing to do with you. These are things like someone talking about how much they hate their life or something their friend said. These thoughts have nothing to do with you. In these cases all you can and should do is offer kindness, but don’t offer an opinion or advice. It is none of your business unless they ask for your opinion or advice. Don’t let their negativity get you down because their negativity is not affecting you, so there is no point in internalizing your stress about their negativity.

Second, negative thoughts that do have something to do with you. These are things that even though they may not directly affect you in the way the other person is talking, the topic may have implications that could affect you. First, it is important to take a deep breath. Typically other’s negativity is not directly affecting you, but if the topic may affect you, you need to deal with it in a more positive way.

The first thing to think about is whether you have control over whatever may affect you. For example, my coworker was venting over Covid-19. Do I have control over Covid-19? No. Do I have control over the actions I take to prevent myself from getting Covid-19? Yes. If you focus on things you can’t control you will drive yourself crazy with worry. Focus on doing your best to prevent possible negative situations. That is all you can do.

Whenever you are faced with any type of negativity you need to take a deep breath. Ask yourself whether this negativity affects you or whether it has nothing to do with you. If it has nothing to do with you, offer a kind attitude and hold off on offering an opinion or advice unless asked for it. If the negativity may affect you, ask whether you can control it. If you can, then do just that. If you can’t, focus on doing the best you can and control what you can control.

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I am in control of my life and it’s an amazing realization

Recently I came to the realization that I am in control of my actions. I have realized that I can make any changes to my life that I want. All I need to do is follow through. If I don’t want to binge I can tell myself not to binge. My mind needs to work on being stronger than my actions.

Now that I’ve come to the realization that I am in control of my life and I can use that control to make changes in my life, I need to actually go forward and do that. Below I am going to talk about 3 goals of mine, how I can reach those goals, and how I am going to use the control I have over my actions to get to those goals.

Three goals I am working on right now are drinking less wine, drinking more water, and reading more. When working on goals it is important to have a specific goal. If you don’t know exactly what you are reaching for you won’t know how to get there. I want to cut down the amount of wine I drink to 1 glass per day. I want to get through at least 70 oz of water per day. I want to finish 1 book per week

These goals are very simple. They require a lot of willpower and require changes in my thoughts to accomplish. For the amount of wine I drink I need to think about when I am going to drink that wine. Typically once I have 1 glass of wine I continue to drink wine throughout the day. If I wait until right before bed it will help keep me at just 1 glass per day. I have mentioned in another post that it is important to enjoy the moment. I am going to see this glass of wine as a chance to sit down and relax. Cutting down on wine may actually help me increase my water intake. I typically have wine with my dinner, so if I am not drinking wine it opens up more time to drink water. I will keep track of how much water I drink per day and make sure I complete my goal of drinking 70 oz per day. Finally, I will need to add more reading time to my schedule. I typically read a chapter or less per day, but I really want to increase that so I can continue learning more to share with you! I will need to break down the book into 7 parts and read 1 per day.

While these goals seem simple, they are going to be difficult for me. They are going to show me just how much control I have over my actions. I need to take control and really focus on what I want to accomplish. If I do that, I can accomplish anything!

What are your goals and how are you going to take control of your life to reach those goals?

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Enjoy your food

I‘ve realized that when I eat, I eat very quickly. Before I’ve even finished chewing the first bite I am already shoving the next bite of food into my mouth. Coming to this realization has made me ask myself: Why am I in a hurry? It’s OK to eat quickly if I have a limited time to eat the food. Most of the time, however, I am not in a hurry when I am eating. So why do I do this? I think it comes from when I was a child. My dad would always finish his meal really quickly, so I wanted to be just like him and finish my meal quickly. I also feel like I don’t want to burden others by eating too slowly. Why should they have to wait for me to finish my meal?. With this journey I am learning that I should focus on myself. I don’t need to eat quickly to make sure I am not a burden to others.

Another thing I realized about my eating is that I eat like I’m never going to eat again. A lot of times I will eat sweets when I am not even hungry. I think I do this because I have a big fear of missing out. If I don’t eat that ice cream or that cookie I will never have an indulgence again. What is going to happen if I don’t get to try that food? Nothing. A lot of times when I am eating out with people, even if it’s at a place that I probably will never go back to again, I like to try the food of the people I’m out with. Even if it’s a basic burger or mashed potatoes, I still want to try it. I am working on focusing on what I am eating in the moment. It would be different if I plan on going back to that place and want to try what they had next time, but most of the time that’s not the case.

If I’m shoveling food into my mouth at a quick pace, how am I supposed to even taste it. My initial thought on this is that I eat that quickly because if I eat fast enough I won’t have any time to stop myself. However, what’s the point of eating that quickly if I can’t even taste the food that should be giving me happiness. I have been thinking about the fact that I tend to punish myself. I was watching a show about eating disorders and they made the statement that people with eating disorders don’t treat themselves because they are punishing their bodies. I realized I don’t like to just sit around and relax or pamper myself so I wonder if I am punishing myself. I am still trying to figure out why I am punishing myself. There is no need to punish myself. Food should nourish me and indulgences should be tasted and enjoyed.

I’ve noticed that when I eat more slowly and take time to really enjoy the food I am less likely to reach for more. The slower I eat the food, the more I have time to enjoy it. I will get the same enjoyment from eating a big bite of cookie as I will from eating a small bite of cookie. So if I have more bites of a cookie because they are smaller, I am less likely to reach for a second cookie to enjoy. I have time to think about what I am eating and the enjoyment it is giving me and don’t feel the need to keep eating.

When I eat too fast I tend to eat more than I am hungry for. My food doesn’t have the time to get to my stomach and fill my stomach up if I eat it too fast. So by the time I am full I have eaten more than what I would have if I would have eaten slowly. Because of this, I feel sick because my stomach is overfilled. One of the Pure Barre instructors was talking about thinking about how you feel after you eat. I know that by eating past the point of full I do not feel good after. So that means I need to slow down my eating so I don’t eat past the point of full.

Do you struggle to slow down and enjoy your food? Comment below!

Progress Leads to Progress

I used to be ruled by food. Every thought revolved around my next meal and what time I could eat it. I thought this would never go away no matter how hard I work. Today, I realized that it has gone away. I haven’t planned meals in weeks. Today I actually almost forgot that I needed to eat lunch. Food has become a way to nurture my body. It is no longer my emotional crutch. When I realized this I was so excited that I started crying. It’s hard to imagine positive changes with bad habits that have followed you for years.

This excitement over progress has showed me that if I put into the work and keeping making progress then I am going to continue being happy and I am going to continue making huge process. Take my progress with something I never thought would EVER change and use it as inspiration to make changes in your life. Is there something big you want to do? As long as you put in the work and make little changes over the time I know that you can do it! I am going to continue this great mood all day(hopefully) and continue working towards making more progress!

How to Get Back on Track After a Binge

If you have struggled with overeating, you know how it feels after you stop feeling the pleasure from all that food. I have struggled for a few years, and although I am getting better at reducing the frequency of my binges, I do still struggle with binge eating. Every time I binge I feel awful afterwards. Typically I just feel bad about myself and restrict my eating and it leads to more binging. I decided to try to change that pattern by researching some ideas for how to get back on track after binge eating.

Take a Walk

Taking a walk can help you clear your mind and burn a few calories. It can also relieve some discomfort from binge eating. Physical activity improves your mood and reduces stress which can help prevent future binges.

Start the Next Day Off Right

As I mentioned above I tend to restrict my eating after binge eating. Instead of doing that, I should be focusing on getting back on track and eating a healthy meal. If I restrict myself the next day I am more likely to overeat later in the day because I am starving.

Drink Your Water

Drinking water has been shown to temporarily increase your metabolism which can be helpful after a binge. It can also be helpful to reduce overeating if you drink it before a meal.

Eat Your Veggies

Veggies are full of fiber so they help fill you up. If you are full you are less likely to binge eat.

Practice Mindful Eating

Mindful eating is focused on paying attention to what you eat. It is all about really experiencing eating with all of your senses instead of just putting it in your mouth. See my article about mindful eating HERE. Mindful eating has been shown to prevent binge eating.

Eat More Protein

Protein has been shown to regulate levels of hunger. When I eat more protein during the week I feel better overall and reach for snack foods less. Protein has also been shown to burn more fat, so it’s a win win.

In conclusion…the best way to get back on track after binge eating is to just jump back into it. Eat right, exercise, and most importantly don’t beat yourself up over the binge. Binge eating may still happen, but as long as you focus on getting back into a healthy routine you will feel so much better.

You Get Out What you Put in

When you are trying to make a change you get out what you put in. Hard work is required. I can only reach my goals if I put in the work to achieve them. If I want this blog to be successful I need to put in the work. I am not going to get anywhere if I don’t take the steps to get there.

Hard work is also necessary to work on your mental health. If I want to get to a healthy place mentally I need to put in the work. I need to change my thought patterns and behaviors or I will never get to where I want to be. Recently I have been very stressed and depressed so I am hoping to work on the thought patterns that I have and change my thoughts. I also plan on going back to therapy. It’s hard to bear all of your deepest darkest feelings to someone you don’t know, but I know that hard work is necessary to see any sort of improvement.

Another aspect of my life that I am working on trying to make changes is fitness and nutrition. It is important to stick to healthy eating decisions and workouts to reach your fitness goals. You won’t see a change from eating one salad or doing one workout, just like you won’t get fat from skipping one workout or eating one cookie. Our actions slowly build up and add on til one day when we start to see the results.

Whatever you have been struggling with I encourage you to keep pushing and as long as you put in the work I promise you will see the change!

Instant Pot Barbacoa

Barbacoa is a Mexican shredded beef. It can be eaten in a taco, salad, over rice, as a sandwich, or many more possibilities. The Instant Pot makes it easy to get the perfect consistency. The beef practically falls apart with just two forks. I will be eating the barbacoa as a taco with a salad on the side.

Ingredients

  • Cubed Beef
  • Vegetable Oil
  • Yellow Onion
  • Garlic
  • Cumin
  • Oregano
  • Beef Broth
  • Chipotles in Adobo
  • Limes
  • Apple Cider Vinegar
  • Salt
  • Pepper
  • Cinnamon
  • Bay Leaves

Directions

This recipe is very simple. Most of the recipes I do I like to just throw in the ingredients and go without all of the stress of measurements.

I used frozen beef because I didn’t have time to thaw it, but fresh will work too. Start by sautéing it in the instant pot with vegetable oil. Next, sauté the onion and garlic. Add the beef broth and scrape up the browned bits from the beef on the bottom. Add all of the seasonings and the chipotles in adobo(I used 3 of them). The original recipe called for clove me but I never have cloves so I used cinnamon. I used the juice from 2 limes and about 2 TBSP of vinegar. I used 3 small bay leaves.

Add the beef back in and set the time to 1 hour. After the hour is up press the quick release and wait until the pressure is completely released.

Shred the mixture with 2 forks and enjoy!

Don’t make decisions about tomorrow based on how you feel now

I find myself making decisions for the future based on my current depressing thoughts. Instead of allowing myself the time to feel better, I automatically assume I will not so I will cancel plans because I don’t feel up to them in that moment even though I may feel fine tomorrow. Having this mindset reinforces the negative thought that things will never improve for my mental health. That is why I need to stay strong and focus on what is happening now instead of what may happen tomorrow.

Thinking about this makes me think about suicide. Suicide is a decision made for the future that can’t be reversed. Don’t make a decision to end your life just because you are feeling down now. It will get better.

The only time that making a decision about tomorrow based on how you feel now is appropriate is if you are making a decision about doing something positive and healthy tomorrow when you feel down today. It is always good to look forward to something better. Always look to improve yourself.

Getting to a Better Place

What is normal? Recently I’ve been feeling very stressed and have gotten off track with some of my goals. I was about to start this post by saying that I am getting back to normal, but then I realized something. I didn’t know what normal was and I didn’t know if normal was the best option. Instead of focusing on getting back to normal, whatever that is, I am going to focus on getting to a better place than I am in right now.

I want to focus on getting back to a routine that will put me on track for a good day. Starting out on the right foot can have a big impact. Even accomplishing little tasks can make you feel good about yourself and inspire you to be more and more productive as the day goes on. I like to start my day by making my bed, working out, watering my plants, and cleaning out my cats litter box. These tasks may be simple, but I know that if I can push myself to complete these then I can accomplish whatever else I set my mind to the rest of the day.

I know it’s been a while since I have posted and felt like my “normal” self, but I am ready to get back to a good place. I am going to therapy in a few weeks, but until then I am going to work on correcting negative thoughts as they arrive and journaling to help my mind process what upsets me.

It feels really good to be back!

What is Success?

Recently I have been thinking a lot about what success is. Success is different for everyone. There are so many types of success. There’s financial success, health success, emotional success, and more. I find it helpful to inventory what I am successful at and what I can do to become more successful in other things.

One way I feel like I am successful is that I am financially stable. I am able to support myself and live a comfortable and healthy life. I may not be able to buy everything I want, but that’s ok. Success has a different definition for everyone.

One way I feel I could improve is by improving my will power. I find myself giving into cravings and binging . I have become more successful than I was in the past, but I feel like I am not successful in this regard.

Another thing I want to become more successful at is confidence. Lately I haven’t been where I want to be with how my body looks. I want to be able to feel confident about how I look and not constantly worry that people are judging the parts of my body I feel most insecure about. Part of this is going to be working on those parts of my body and part of this is going to be realizing that it doesn’t matter what others think of my body.

Finally, I am working on making successful decisions. Today I had planned on eating very light. Those plans changed when we got lunch ordered for us at work. The place is known for their pizza and breadsticks, but I decided to go for a salad. I am thankful I am becoming more successful at making better decisions. I am also becoming more successful at stopping eating when I am full.

Avocado Cream Sauce

I am always looking for healthy sauces to use with pasta and came across this avocado sauce and couldn’t wait to try it! I paired it with chickpea pasta and skirt steak.

Ingredients

  • 1 Ripe Avocado
  • Enough Water to Blend
  • 1 Tbsp of Almonds
  • 1/2 of a Shallot
  • Seasonings of Choice

Directions

I started by caramelizing my shallot to give it a little extra flavor. Once they had some color I added them to my blender with the other ingredients. The original recipe called for almond milk, but I have found it’s cheaper to keep almonds on hand and make my own as needed instead of buying a container just to use less than a cup. This recipe is best eaten unheated.

Zucchini Boats

This week for lunch I found this delicious taco inspired stuffed zucchini. What I love about this recipe is that it can be made so versatile depending on the ingredients used in the stuffing.

Ingredients

  • Zucchini
  • 1/4 of a Diced White Onion
  • 1 lb Ground Beef
  • 1-2 Ears of Corn
  • 3 strips of bacon
  • 1 Cup of Brown Rice/Quinoa Blend
  • Cheddar Cheese

Directions

Start by slicing the zucchini in half and scooping out the inside to create a boat. I roasted them for about 10 minutes at 350.

Cut the bacon into pieces and dice the onion. While the zucchini are roasting, start by sautéing the bacon and onion together. Once the onion is translucent and the bacon is cooked, add the ground beef. Once the ground beef is almost cooked through, add the corn. Season each layer to taste.

While the meat mixture is cooking, cook the rice and quinoa(use your preferred grain). I used my Instant Pot. Check out my post HERE about how to cook brown rice and quinoa in the Instant Pot.

Once the meat mixture and rice are cooked, mix them together and stuff them into the zucchini. I made these for work so I added the cheese then microwaved them. You can also throw them in the oven to melt the cheese.

Have fun with it and use your favorite ingredients!

How to Boost Your Metabolism

Metabolism is the rate at which your body burns calories. The speed of your metabolism is based on many factors. Some of those factors can be controlled and some cannot be controlled. Metabolism is very tricky to change, but certain habits can increase the speed of your metabolism temporarily.

One habit that can help increase the speed of your metabolism is eating regularly. If you were to eat a large meal then go for a long period of time without eating, your body would burn calories slower and store more fat. By eating every couple of hours you can reduce that tendency to store fat.

One habit that can slow down your metabolism is not eating enough. If you don’t eat enough, your body will burn calories slower to conserve energy.

Another habit that can increase metabolism is weight training and high intensity interval training.. Muscles burn calories faster so increasing the size of your muscles can help increase your metabolism.

Drinking enough water is another way to speed up your metabolism. Water is essential to many functions in the body. This increase in metabolism may be even greater when you drink cold water since your body needs to work to warm the water up to your body’s temperature.

Something else that can help speed up your metabolism is to reduce your stress. When you are stressed your body produces cortisol. Too much Cortisol may increase bad eating habits which can disrupt metabolism.

Stress also affects sleep, when you don’t get quality sleep your body releases more ghrelin and less leptin. Ghrelin makes you feel hungry while leptin makes you feel full. Having your eating hormones off balance can lead to poor eating habits which in turn can affect your metabolism.

The food you eat can also affect your metabolism. Vitamin B has been shown to have a great effect on metabolic rate. Protein is also very helpful for increasing your metabolic rate as it has been shown to burn more calories than fat and carbs. Capsaicin found in spicy foods has also been shown to help increase the speed of your metabolism. Caffeine in coffee is also shown to cause increases in your metabolic rate. Coconut oil contains a unique type of fatty acid which can increase the speed of your metabolism more than other fats.

While all of these tips aren’t going to increase your metabolism permanently, incorporating them into your daily life will make an impact.

Sources:

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#section2

https://www.medicalnewstoday.com/articles/323328