Dash Of Pepper Coaching

08/19/2021

07/15/2021

Does that sound extreme to you?⁣
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We rarely take a close look at the quality of the foods we’re eating. We get what we make time for. That’s true of our health too. The quality of your health, our bodies, our results, our lives- is a direct product of what we are willing to MAKE time for. ⁣
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If I could give you ONE tip to steer you in the right direction of your health & weight loss goals, it’s to read your food labels. I’ve done numerous free challenges over the years discussing the importance of KNOWING what you’re putting on and into your body. ⁣
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Yes, being in a calorie deficit is great, and can help you lose weight. And if intermittent fasting works for you, awesome. But if you want to be around long term health- we need to take a close look at the foods we consume on a regular basis. Most are chalk-full of dyes, chemicals, stabilizers and artificial ingredients that make them last longer or taste better.⁣
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These items are cheaper yes. Why? Because they aren’t really FOOD. They’re artificial things created in a lab that our bodies were never meant to ingest and consume. The fact that they’re cheaper should be a RED flag, not a green flag to stock up. ⁣
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There will always be sacrifice/consequence, but on which end? ⁣
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One end: taking some additional time to read and educate yourself; spending a few minutes in the morning to prep fruit and veggies or other items. You KNOW they’re chemical free when you’re the one that prepared them. ⁣
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On the other end: letting the industries that thrive off our ignorance continue to profit when every year there are more and more children & families being diagnosed with illness and conditions with no cures. ⁣
Why take that chance? ⁣
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Even if you’re living off one income and have a very small budget for your family- there are ways to ensure you and your family are consuming quality foods. ⁣
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Our brains and our bodies thrive when we do. ⁣
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And it starts with the quality of our nutrition. ⁣
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I’m thinking of doing another challenge for fueling on a budget. Would that interest you? ⁣
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Comment “FUEL” below if so!⁣
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If I get at least 20 comments with the word “FUEL” below I’ll run out a challenge together for you guys.

07/07/2021

|IMPOSSIBLE, or I’M POSSIBLE?|

How many times have we justified being busy over making the time to create and foster better habits?

You must EAT like you love yourself.
You must THINK like you love yourself.
You must SPEAK like you love yourself.
You must MOVE like you love yourself.
You must ACT like you love yourself.

You don’t fuel a fire of self hatred and wake up one day and it’s all sunshine and rainbows. You choose which fire you’re feeding. In reality it’s the same amount of effort. Actually in my opinion, it takes more effort to resist progress than to create it.

We cannot go on ingesting all things self hatred and expect our bodies to somehow magically love us back. It takes work. And the healing and the replacing of old habits and patterns isn’t always easy. I’ll be the first to admit that.

But the time passes either way. You choose how you spend it because the truth is there is no one coming to save you. That’s on you. Once you realize that (and trust me, this was the hardest part for me) you realize just how much power lies in your own hands to make it happen and create the life you want to live.

You are possible. Any version and every version you want to design of yourself is possible if you know how to speak the right language.

06/26/2021

👉🏻Enrollment is open for this one time event! Click the link below to save your spot, as seats to this event are limited!

🗣A portion of your ticket purchase to this online challenge event will go to the Comfort Zone Camp here in RVA

Let’s make the most of this time we have with the kids!

Join us here:
👇🏼👇🏼👇🏼

https://www.eventbrite.com/e/mindful-me-challenge-tickets-161252294955

06/22/2021

See, pizza does have healing powers! 😝🍕🙌🏻🧘🏻‍♀️

06/21/2021

When health becomes a part of your identity, you don’t skip it.

That DOESN’T mean I don’t take rest days from my fitness routine.

What it does mean:

1️⃣ I make moving my body a priority no matter where I am.

2️⃣ I pay attention to the things I put IN and ON my body (quality of the food and skincare)

3️⃣ I don’t surround myself with people who radiate negativity. You are the product of your environment. Who you surround yourself with-you become, whether you want to or not. Habits are contagious.

4️⃣ I set firm boundaries with my time and attention, and have 0 regrets saying no. “No” is a full sentence.

5️⃣I do my best to be my authentic self each day, and vibrate at a higher frequency. If my vibe isn’t for someone- they’re welcome to the door. I don’t fight to keep someone in my life if they won’t choose me back.

6️⃣ Learning to choose my battles. This has been a hard one for me. I’ve shed many layers of the different person I used to be, and continue to do so month after month, year after year. Some battles are just NOT worth your energy. And you have to be okay walking away. That doesn’t always mean defeat- that means choosing a better path.

7️⃣Do what makes you happy! Not every passion or hobby needs to be your business venture. You can enjoy things just because you enjoy them. No pressure to make something bigger out of it☺️

8️⃣Trusting my gut, always. Anytime I’ve gone against or silence that feeling/inner voice I know is trying to tell me something- I lose. Just listen. It might not always make sense, but it knows the way.

9️⃣ Striving to learn something new everyday and putting it into action. Just bc you “know” something- doesn’t mean you practice or embody it. How many people do you know, “understand” that working out and eating better would benefit them- and yet they don’t change their habits to reflect that. Don’t just talk the talk- walk the walk. Do the work.

🔟Accept failure as a re-direct, not a destination. I have “failed” more times in life than I care to count. But I don’t accept defeat. I try to see the lesson, and apply my new perspective. The only failure in my eyes is making the same mistake over and over. Fail forward

06/17/2021

One of the more frequent questions I get as a nutrition coach is,

“How do I sort through all the information about processed foods to understand which ones are good, and which ones are harmful? What does the word ‘processed’ actually mean?”

☝🏼Processed doesn’t necessarily mean “bad for you.” Processing foods can be done so to assist our bodies to digest foods better, like steaming a vegetable for example to further break down its cell walls so our bodies can absorb the nutrients easier.

Any method of modifying a food from the way it’s found in nature is considered processing.

When you get into the unhealthy part of food processing, we’re talking about companies adding in fake and artificial ingredients to alter the texture, flavors, and shelf lives of foods. Stabilizers, fillers, dyes, chemicals- those are the items that cause harm because they’re foreign to our bodies, and our bodies have to work extra hard to digest and excrete them. This is where you hear the term Genetically Modified come into play.

The best way to decipher is to read your ingredient labels. Stay away from:
🚫corn syrup (including high fructose)
🚫soy lecithins
🚫modified corn starch
🚫vegetable and canola oils
🚫red, yellow, or blue food dyes, any number
🚫acacia, locust bean,gellan and guar gums
🚫caramel color
🚫carrageenan
🚫bleached flour
🚫maltodextrin
.. along with most any other ingredients you can’t pronounce.

The best way to know you’re choosing a cleaner food item off the shelf at the store is an ingredient list with 1) items you can pronounce 2) items you recognize 3) the least amount of ingredients possible.

Hopefully this helps you make some more informed decisions when choosing which food items to fuel yourself with on your journey!

Follow for more recipes and nutrition tips! .fit