Lean on Lacey

Okay you guys I know the bags of mixed salads are way easier but they are freaking expensive in my opinion.
This has been a tasty go to for me lately, just zip it right through the food processor and p**f it’s done.
Cabbage, carrot and shredded brussel sprouts makes a great mix!

Full transparency, I loathe my postpartum body.
I am learning how easy it was for me to tell people to love their bodies when I was fit and feeling good about myself but the truth is not being happy in your own skin is frigging brutal.
Before my fitness journey began I was slightly overweight and this brings all the feelings flooding back but I am grateful for this experience...it’s forcing me to grow and work on my mindset. It’s helping me to be more empathetic of others struggling with body image.
Accepting these changes is a work in progress. If you’re in this boat I feel you. I find it helpful to think of myself like I would a friend, it seems easier to be gentle with our loved ones than ourselves. I’m making an effort to love myself with the same gentle nature I would others. It starts from the inside out!

I messed up 😆 I set a goal for this week and reached it zero days so far. Giving up isn’t an option so I am resetting my goal and going forward with a better plan. Messing up is a lesson and the only way to truly fail is to quit!
I thought my goal was too easy. I had a hard time mentally setting such a “small” goal...I thought, even though I know better, that in order to truly make a difference I needed to do more. “Maybe I should focus on my food too, I should do some meal prep and eat better this week.” I had to keep coming back to what I would say if I was coaching myself...
You have to meet yourself where you are at currently! Currently I am recovering from labour and I have my hands full with a newborn. The old me could tackle all the things related to health and nutrition but that’s not where I am right now.
Going forward I’ve lowered my goal to 3L of water per day. My mistake the first time was not having a plan. This time I am setting an alarm a few times a day to remind myself even when I’m busy to drink the water 💧

My business Lean on Lacey is currently taking a back burner to being a new mom but sadly I realize my own personal health and self care have also taken a hit. If I were coaching myself this wouldn’t be okay. Yes, being a new mom is busy and all my priorities are on this new life that I have brought into the world but I cannot be the best mom to my little guy if I do not help myself first.
Truth time...I have skipped meals, mindlessly scarfed down food while doing several other tasks, eaten pizza for breakfast or a frozen dinner for supper. I haven’t gotten enough sleep, haven’t drank enough water, am not getting adequate exercise...the list goes on and on. This is all okay, I have no guilt because I’ve been surviving but let’s face it I can do better. My priorities have shifted; I’m not trying to reach my ideal weight or be as fit as possible but that doesn’t mean I can’t make new goals to take better care of myself.
Since there is A LOT going on right now and I have A LONG road to getting myself back to a new normal I am going to start practicing what I preach.
I am setting a small manageable goal for the week ahead...it’s so small I know I can achieve it. Small consistent goals over time equal big change. What doesn’t work is saying I’m going to get everything on track starting tomorrow, that would set me up for failure. I will tackle this one small step at a time and gradually build momentum; just as I would coach a client.
Please follow along on my journey back to finding the new version of my healthy self. Starting tomorrow I am going to drink 4 L of water everyday, nothing more nothing less. It doesn’t seem like much. It’s not fancy or glamorous but I want to be the example to show that even if steps are baby they are still steps in the right direction.

Real talk...I have had days where I haven’t gotten off the coach, I’ve eaten cereal for supper and cake for breakfast, I’ve had grateful days and depressed days and you know what that’s okay. The thing is this situation we are all in isn’t normal and somedays the goal is just to survive. If you feel like you have fallen into a funk it’s time you freed yourself from the guilt and shame. I challenge you to do one small thing today to change the course...a 5 minute walk, drink one more glass of water, be mindful for 10 minutes or eat some fresh fruit or veggies. We often think we need to have it all together and that can be overwhelming but the truth is you can still get there one small step at a time. Much love ❤️.

Self isolation should not be spent entirely inside. Spending time outside in the fresh air and getting some sunshine on your skin can be very beneficial to your health. Getting adequate amounts of micronutrients is important. Vitamin D is one of those micronutrients that is a major player in optimal health. Most of our vitamin D can and should come from the sun. A large part of the general population is deficient in vitamin D, especially during the winter months. Deficiency in vitamin D is associated with muscle strength and loss, high blood pressure, a poor immune system and the inability to absorb Calcium. Being able to absorb calcium is crucial for keeping our bones and teeth strong.

Natural sunlight allows our bodies to create vitamin D but the rays of sun that shine through your windows don’t count, glass prevents the vitamin from being made. Sunscreen drastically reduced the amount of vitamin D made by the body by 99%. 15-30 minutes outside in the sunlight sans sunscreen is more than enough for your body to produce adequate amounts of vitamin D.

Vitamin D can be found in foods like fish, egg yolks, mushrooms and shrimp but not in substantial amounts. Getting an adequate amount of this vitamin is almost impossible through food alone.

In the winter months supplementation may be necessary, cod liver oil is a great option. From November to February it is recommended to get 1,000-2,000 IU supplementation vitamin D daily. ☀️

The world is a scary place right now. We are unable to control the circumstances we find ourselves in however we do have the choice to appreciate the positive aspects of our life.

❤️ The choice is yours...you can throw yourself into the middle of all the panic and cause yourself anxiety and fear or focus on the several blessings that surround us and create joy and appreciation. There are plenty of things to be grateful for even if at first glance you have trouble identifying them.

❤️ It is a beautiful sunshiny day out there, I am thankful for that.

❤️ Take time today to sit out in the sun, clear your head, breath in the fresh air, feel the sun on your face and count the blessings. It can be that you have ears to hear the birds chirping, lungs to breath in that beautiful spring air, food in your fridge, legs to walk with, dogs to share love with, hands to hold your coffee with....the options are endless.
Feel gratitude for all the things, it really can make a huge impact on the quality of your day and lives.

❤️ Much love

Merry Christmas ya’ll.

I cannot express enough how true this is. Your results depend on the accumulation of good choices during the whole year, a few indulgences over the holidays will NOT ruin your progress. Enjoy the holidays with your family...eat, drink and be merry. Don’t ruin your holidays feeling guilty for indulging a little, relax!

I love potatoes and I have wasted years avoiding white potatoes because of a misconception that they were void of nutrients and not “healthy” for me. I want to clear the air on the white potato.
There is no denying the superfood title the sweet potato has earned. It has oodles of vitamin A and several other beneficial phytochemicals that regulate the immune system and control inflammation. This doesn’t negate the fact that the white potato has several healthy nutrients as well. Both sweet potatoes and white potatoes are healthy and delicious.
Comparing 100g of each potato they have about the same calories, carbs, fibre and protein...often you see the two potatoes compared by medium sized making it appear that the white potato has more calories and carbs but in fact it weighs heavier than the sweet potato so when compared gram for gram they are very similar.
The white potato boasts more folate, phosphorus, potassium and magnesium. 🥔
The point here is both kinds of potatoes (while completely unrelated botanically) are considers tubers. Tubers are enlarged roots of stems that plant use to store nutrients. They are an excellent source of energy. They are both packed with antioxidants, photochemical, minerals and vitamins.
For the most nutritious potato avoid sour cream, cream cheese, gravy, butter and the “French fried” version. Try baking, roasting or boiling your potatoes but however you decide to prepare them enjoy them with the reassurance that both can be healthy.

I have been hearing a lot of misconceptions surrounding white rice and I want to discuss why it doesn’t deserve the bad rep it has been receiving.

Yes, white rice is more processed than brown and it is generally a great idea to consume a diet mostly comprised of unprocessed foods but as with any rule there is always an exception, this is the exception and doesn’t mean you should avoid eating white rice.

I am also not suggesting that brown rice is bad it does have slightly more fiber, more Omegas, more B vitamins and folate. On paper brown rice appears to trump white rice hands down but hear me out.

The parts of white rice that ate processed (removed) are the germ and the bran, this is where lots of good nutrients are found but this is also where phytates are found. Phytates or phytic acid can also be referred to as the “anti nutrients” (used as the plants defense mechanism against pests). These anti nutrients block the absorption of several health beneficial nutrients pretty much making the benefits of the brown rice obsolete. 😮
For some people phytic acid can cause digestive issues such as bloat (this is why I personally choose white rice over brown).

Risks of eating any type of rice are only an issue if you are over consuming, this goes with most things.

There are advantages and disadvantages to both types of rice. You can’t go wrong either way so choose the one you like the most and eat it or even better get a balance of both in your diet.

Hey gang,

I will be taking orders for tzatziki this week for anyone interested. Orders will be ready Monday October 14th.

Have a great day!

Today is the day. Put yourself before all of your excuses. Whatever your goals may be you’ll never reach them if you don’t start...you can do it I believe in you. You don’t have to have it all together today, you just gotta make one small change that will put you further ahead than you were yesterday.

Happy Monday Ya’ll! Can’t beat all this sunshine, I hope it’s helping to keep everyone happy and motivated to get out there and conquer your goals.
Set the tone today and enjoy the rest of your week.

This is why I encourage people to take photos. Photos can more accurately show the story that the scale sometimes refuses to tell.
I have been on a cut for 3 weeks and the scale is not cooperating. I have been disappointed daily by what the scale is saying but these pictures don’t lie...the side angle from week 1 (furthest left) to week 3 (furthest right) shows there is clearly some change.
I dread sharing these photos because I’m no where near where I want to be but if anyone is out there like me; frustrated by the scale and feels like giving up...I want to encourage you to keep on your plan. Even I feel like quitting when the scale acts a fool, and I know better but we can do this!
Take your photos even if you don’t like what you see right now. Photos are a valuable tool on your weight loss/gain journey. A picture is like a best friend who always tells the truth, the scale is a fibber.

Also patience is a virtue!

Feel like quitting on your fat loss goal because the scale isn’t cooperating?

Check this out.

It really is no secret that the scale can be misleading. If fat loss is your goal then as with anything you will get there by the habits you do consistently over the long term. If you continue to eat in a calorie deficit you will lose fat. Struggling with the scale is part of the process, trust me I am experiencing this frustration myself...but the scale doesn’t tell the whole picture, the scale measures other things besides fat.

Settle in for the journey, don’t get rattled by a silly number on the scale, it does not define your efforts. Prepare for ups and downs but rest assured you’ll be trending in the right direction if you stick to the plan.

Thanks for this!

Yesssss!!! So much truth in this post thanks for always keepin it real.
Friends, the more you chose the “quick fix” for weight loss the longer it will take you to get there. The quick fix often leads to rebounds which can set you back further than where you started.
Building habits over the long term is not glamorous but it IS sustainable. You can’t sprint up a mountain...slow down and enjoy the journey!

Happy Monday ya’ll.

You are in the drivers seat to your life! 🚘 Buckle up, give ‘er the gears and head straight towards your goals.

Did you slip up on the road to reaching your goals? If so, congratulations....you have been given a valuable opportunity for a lesson.

A failure is a blessing, not to be viewed as something bad that has happens to us.

The choice is yours to take what you consider to be a failure and turn it into an opportunity to learn and to grow.

That situation occurred to teach you something, so what was it?

~Did you learn you took on too much? Great, then dial it back and take smaller steps.

~Learned something didn’t work for you? Awesome, find a way to change it and try a new approach.

Look for the lessons in your failures...don’t let them make you quit, allow them to make you better!

Let your desire to reach your goals speak louder. Quitting is the only way you can fail...so tell that little voice to hush up. Keep yourself focused and do what needs to be done.

The only way you can fail at your goals is by quitting. Keep your focus and continue to push forward...even just the smallest step forward is still going in the right direction. 👟

Will is always be easy? Nope!....It will take patience, CONSISTENCY and hard work but it will all be worth it. Trust in the process and keep on your course.

Setting yourself up for a successful week of achieving your goals all starts with your mindset.
You GET to make healthy choices that make your body feel good and perform at your best. We are so blessed to have access to healthy options such as fresh fruit and veggies, lean protein and unprocessed carbohydrates.
Eating healthy is not an obligation it is a gift. 🎁
therapy
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Be aware of the tone you have already set. Did you wake up today and dread the day/week ahead? Are you already counting the days til the weekend? Change your vibe...everyday is a gift and every Monday is a new opportunity to attack your goals. This is going to be a great week filled with many opportunities. Believe it and go and achieve it 💪🏼

Overall I feel kudos is in order for the newly revised Canada Food guide. Do I think they nailed it?....❌No, but it’s meant to be used as a GUIDE and I think it is a step in the right direction.
Getting more fruits and vegetables, limiting processed foods, cooking snacks and meals at home, eating mindfully, using food labels and becoming aware of marketing tactics are all excellent habits to follow that you can find on the new version.🌱
The revamped version of the Canada Food Guide seems to have demoted meat and dairy. 🥩🥛They push plant based protein choices and they fail to represent meat for the nutrient rich option that it is.
There is no one size fits all approach to eating healthy. The Canada food guide is not meant to be the holy grail for healthy diet but it is a useful tool for gaining awareness on healthy eating behaviours.

I’ll let you in on a little secret...I too have times where I veer off the path from my goals, especially on the weekend. 🎉
That is a part of living. The important thing is we do our best most of the time. Success is never reached without some falls along the way. That goes for all aspects in life.🌎
Happy Monday, it is a great day to get back on the track to achieving your goals.

“I’m strong to the finich cause I eats my spinach, I’m Popeye the sailor man.” Thank you Popeye for drawing awareness to eating your greens HOWEVER all the hype surrounding Popeye’s love for spinach was based on a mistake ❌ that went unnoticed for over 70 years...
Leafy greens, especially spinach are packed with essential nutrients such as but not limited to: folate, manganese, magnesium, potassium, iron, copper, calcium, vitamins B2, B6, K, A and C. These nutrients are beneficial to our health by preventing diseases, strengthening bones, regulating blood pressure, controlling blood glucose levels, aids in our skin, hair, muscles and digestive health.
Phewf there are a lot of benefits offered by spinach and these are just a few. 🌱..Popeye had the right idea only spinach does not quite have the super powers they originally thought. In the late 1800s a German chemist discovered that 100g serving of spinach contained 3.5g of iron his research was correct but when he wrote up his findings he misplaced a decimal point and wrote that it had 35g of iron. This “fact” went out to the world and wasn’t discovered until 1937 😲.
You should consume both raw and cooked spinach in your diet. Raw contains an organic substance that can inhibit the absorption of certain nutrients like iron and calcium but upon heating the compound is broken down so the nutrients become more available. Raw is rich in many nutrients that are more available to our bodies when consumed uncooked such as folate and potassium. No one way is better than the other as long as you get some into your diet you will reap the benefits.
Add to smoothies, salads, pastas, casseroles or sauté and enjoy as a side. Throw in omelettes or make into a dip. You can’t go wrong it is easy to incorporate into your life. 🥗 .

Happy Monday everybody. 😊
Remember to set your intentions for the week and go forth and conquer. 🤛🏼

Keep striving to achieve your goals. Don’t have any goals...set some.
Living is all about growing. Look at any obstacles that come your way as opportunities for personal growth.
This is going to be a great week, you’ve got this! 🤩

Have you ever heard of an alligator pear? I hadn’t until yesterday...it makes sense due to the shape and leathery skin that an avocado is sometimes referred to as the alligator pear.
This fruit has the most unique nutrient profile in comparison to other fruits...it is low in sugar but contains lots of fiber and is very rich in heart healthy monounsaturated fats. There is no denying the avocado is a “superfood” 🥑 and worthy of .
Some of the top health benefits offered by the avocado are its ability to boost heart and brain health, improve digestion, aid in weight management, beneficial for pregnant women and protects our eyes and skin from aging.
Fun fact...the avocado has more potassium than a banana. The significant levels of potassium support blood pressure, cardiovascular health, bone strength and muscle strength.
Carotenoids found in avocado are important for our eye health and reduce the risk of age related eye diseases such as macular degeneration. Free radicals can accumulate in the tissues of the eyes but the antioxidant activity in avocado can neutralize the effects of these free radicals.
Nutrients like folate, vitamin C, vitamin E and copper keep our brain cells and connecting nerves healthy. These nutrients are also critical for fetal health and development, so pregnant moms eat your avocado 🤰
Soluble and insoluble fiber keep our digestive system running smoothly...they add bulk to our stool and ensure smooth passage of food through the digestive tract.
Add avocado to salads 🥗, smoothies, use as a spread on a sandwich, as a whipped dessert or just raw with salt and pepper.
A small serving such as 1/3 medium size fruit will help with weight management. The healthy fats take longer to digest therefore you will be more satisfied and you’ll feel full for longer.
I predict there will be a part 2 in the future on the avocado as there is so much more this lovely fruit has to offer.
Have a great weekend 😎