Summer Wegman CTNC

I’ve seen waaayyyyy too many women start healthy habits that make them feel great, but sabotage themselves because they’re not “seeing results”. Aka weight loss.

This inevitably leads to feelings of shame and disappointment or over restriction and over exercising.

Body diversity is real. Not every body is supposed to look the same. Not every healthy habit will result in weight loss.

If you’re taking steps to feel healthier—reducing stress, sleeping more, moving your body in ways that feel good, eating foods that are nourishing physically and mentally—focus on how you feel. Not on the scale.

And remember

Personal Development 101: you are taught the best way to “level up” is to surround yourself with people who think just like you.

In actuality, this just creates an opportunity where you only ever reinforce the thoughts and viewpoints that you currently have.

Challenge yourself by exposing yourself to different ideas, beliefs, viewpoints, and experiences. That’s where true growth is.

Just to name a few!

Something had been feeling off for me for the last year or so. I couldn’t put my finger on it, so I started digging. One of my strengths (and weaknesses) is that I have to deeply understand things that I’m passionate about.

What I’ve found has been upsetting. I had so much of my identity wrapped up in an industry that claims to help people, but is actually steeped in discrimination and prejudice.

I’ve been quiet because I’ve had to unlearn so much of what I’ve spent the last ten years learning. I’ve had to challenge so many of my beliefs, and figure out what is best for me, my family, and my mental health.

I’m still trying to figure out where/if I fit into this industry.

But to all my peers, please dig a little deeper and ask better questions...unless the only people you are willing and able to help are the ones that look exactly like you.

**kdietculture **kdiets @ Cary, North Carolina

Both of my girls go nuts for these green beans. They love them!

Sautéed Garlic Green Beans
1 lb trimmed green beans
1 tbs cooking oil
1 tbsp butter
1 bulb of garlic (yes the whole thing, at least) minced

Heat oil over medium high heat and cook garlic for 3-4 minutes
Add green beans and sauté for 20 minutes
When green beans are close to desired tenderness, add butter and salt and finish cooking another 5 or so minutes until garlic is crunchy and green beans are tender.

Happy Easter! I hope everyone had a great day with family, sunshine, and lots of treats.

Finishing up the day with a grass fed filet, mashed sweet potatoes, and grilled asparagus. Have a great week! 😊😊

Just breathe!

I know, I know. It’s not what you want to hear, but it’s true. It’s hard to push aside the desire to lose weight (as your top priority) when we’ve been taught that there’s something wrong with us if we can’t shrink our bodies.

It’s not you, it’s the system. It’s broken.

Take back your power. Shift the focus from trying to lose weight to building habits that make you feel your best.

We got this! Oh and no one can promise you weight loss even through a “healthy lifestyle”. That’s not how it works. But it is easier to sell 😉

is served!

Lucy requested Shepherd’s Pie this week, and this definitely did not disappoint.

Have a great week!

Just a friendly reminder that restriction almost always leads to feelings of fear and guilt around food and can lead to overeating and binging.

Fixing your relationship with food will benefit your health way more than cutting out carbs. Really.

You do not need to justify your food choices to anyone. Your body=your choice.

And the kicker, it’s the same for the person eating the pizza and the person eating the salad.

You don’t owe anyone an explanation for what you decide to eat and commenting on what anyone else is eating is a dick move. Period.

That’s a lot of money made off of us hating our bodies.

How many books, foods, products, etc have you purchased because they promised weight loss?

It’s free to start cultivating a positive body image and a healthy relationship with food.

You don’t have to be strong all the time.

I know it feels like you do, but you don’t.

You don’t have to be perfect.

Let yourself mess up.

I know it feels like you can’t, but you can.

—Me to me

Parties, reunions, holidays, vacations, activities with your kids, swimming, laughing, being in pictures?

I know because I do it too. I’ll do XYZ when I lose weight, when I get more muscular, when I straighten/whiten my teeth, etc.

Or I can’t see those people because I’ve gained weight since the last time I saw them, and I’m disappointed in myself.

I also know because you’ve told me. Women tell me all the time of the things they don’t do because of how they look or how they think they’ll be perceived.

Every time you hide yourself because you don’t feel comfortable, you’re reinforcing the idea that you’re not worthy of something because of how you look.

It’s so hard to take those first steps. But on the flip side, every time you show up for yourself and those around you, you reinforce that you’re already worthy of everything.

And you give permission to those around you that they’re worthy too. And they can start showing up for themselves and those around them.

I’ve said it before and I’ll continue saying it: women are so much stronger and capable than we (and society) have ever given ourselves credit for.

Ladies, start showing up!! We need you!

Have you thought this before?

I lost a lot of followers since I’ve switched my focus to body image and acceptance. Tbh, I was expecting that. I’m no longer a healthy living by means of restriction and superiority account.

But also, I’m a thin, privileged white woman who was preaching body love and acceptance. It’s easy for me, right?

Well, no, it’s not that easy. But that’s a story for a different time.

I always used to roll my eyes at skinny women who would say that you have to love yourself first. As is.

Nope, not possible! Once I lose weight, then I can love myself.

But have you ever questioned why it’s mostly naturally skinny women that are preaching and ?

Yes, their habits and nutrition and workouts play a role in their physique. But a lot has to do with their genetics. There are naturally thin women who have an easier time achieving a certain aesthetic. Just like there are naturally bigger people whose genetics proportioned their bodies differently. Both are perfectly fine, but you need to know the difference.

is absolutely a thing and there is a wide range of beautiful, healthy bodies. And by accepting yours (and everyone else’s), you can learn how to fuel and move it properly to be your healthiest self.

Love yourself now.

Omg this was aaahhhmazing! I based this whole meal around Sweet Red Chili Sauce. (If you haven’t tried it, def go get some. It’s the best condiment ever!)

Ground turkey sweet chili sauce lettuce wraps

1 lb grd turkey
2 carrots shaved or matchstick sliced
Shredded red cabbage (about 1 c)
8oz can water chestnuts (drained and chopped)
1 garlic clove-minced
1 tbsp coconut aminos
1 tbsp rice vinegar
2 tbsp sweet red chili sauce

Cook turkey over med heat until almost finished
Add all chopped veggies and cook for another 4-5 minutes (veggie should be crunchy still)
While everything is cooking, mix together coconut aminos, rice vinegar, garlic, and sweet red chili sauce
Add sauce to mixture and stir until completely coated
Serve over lettuce leaves (these are butter lettuce)
Top with additional sweet red chili sauce, chopped green onions, sesame seeds, and chopped almonds or cashews

It’s seriously that good!!!

But, Summer, isn’t gaining weight unhealthy?

Nope, not always. And I would argue, that constantly stressing and shaming yourself into weight loss is wayyyy unhealthier.

You see, as women, we’re taught from a very young age that smaller is better. Then we spend the rest of our lives chasing an often unreasonable and unhealthy ideal.

Switching the narrative to intentional weight and strength gain can feel like freedom for a lot of women who have spent so much of their time and energy on dieting and hating their bodies. And chances are, you’d probably still be in a completely healthy weight range even with gaining the muscle, but you’d get all the added health benefits of increased muscle mass.

Remember, there is no right answer. Focus on finding what makes you feel your best and happiest.

I love this dinner. It’s so easy and delicious.

Sheet pan marinated flank steak with asparagus and red onion.

Thanks for the recipe. Check out her blog for the recipe.

Today’s salad is a mashup of all the leftovers from the week.

Cheeseburger Salad
Shaved Brussels sprouts
Arugula
Red onion
White cheddar
1/4 lb burger patty
Honey mustard dressing

Tastes...like a cheeseburger! Voila! Give it a try.

P.S. I do not eat salads every day, but I get on kicks where I want them all the time for a week or two. So I try to put together some delicious combos. Always delicious and satisfying. Salads do not have to be boring and tasteless!

Head over to my stories to watch how to make this chicken and broccoli Alfredo bake.

It’s so easy and tastes great. Perfect for a weeknight dinner!

I’m obsessed with this salad!

One of my favorite things to do is try new meals at restaurants, and then make them myself at home.

While we were back in Illinois for the holidays, I had this amazing shaved Brussels sprouts salad at a restaurant, and I’ve been thinking about it ever since. So, I decided to make it myself.

Shaved Brussels sprouts
Arugula
Red onions
Chopped bacon
Dried cranberries
Shaved Parmesan
Walnuts
Honey mustard dressing

It’s so freaking good. It might be my new favorite and so filling! You can top with grilled chicken too if you want more protein.

To shave the Brussels sprouts, just trim the ends and pulse in a food processor until fine, shredded consistency.

🌈

New year, same way of eating. No crazy restrictions, no counting or weighing, no superfood powders.
Just eating delicious food that makes me feel my best.
Like this romaine and spinach Caesar salad with breaded chicken tenders, shaved Parmesan, and croutons.
Let me know if you want some help with building a better relationship with food and yourself and creating the habits that will get you there.

Bomb NYE dinner.

Grass fed burgers with garlic green beans, roasted broccoli, and sweet potato mash.

Bout to eat my way through 2020!!

Gained weight. Still cute 💁🏻‍♀️💁🏻‍♀️

I’ve had holidays where I gained weight and felt like a failure. I’ve had holidays where I’ve lost weight and felt validated.

Since I’ve began disconnecting my value with my weight, it’s helped me gain so much happiness and freedom.

I spent these holidays laughing, reminiscing with friends and family and enjoying delicious foods that are special to this time of year. Christmas cookies are my life 😋😋

Tomorrow will not bring any crash dieting or a new me. Same me, back to my routine that makes me happiest and feeling my best.

I hope you all had a fantabulous holiday with your loved ones!!

As always, I’m looking so forward to what the next year and decade hold for me.

Breakfast is the most important meal of the day.

Or is it?

We’ve all heard this. Over and over again. Eat within 30 minutes of waking up. Eat 6-8 small meals a day. Eat breakfast like a king, lunch like a prince, and dinner like a pauper. 🙄

How many times have you forced yourself to eat breakfast even when you’re not hungry because you’re “supposed to”?

It’s rules like this that take people further and further away from really listening to their bodies on when they’re actually hungry and full.

How about: are you hungry when you wake up? If so, then eat? If not: don’t.

When you start asking yourself these questions instead of just relying of what you should do, then you can become your own expert.

You can listen to your body and begin to eat when you’re actually hungry and learn to stop when you’re getting full.

You can trust yourself around food. You can have balance in your life and freedom around food.

Pictured: my breakfast eaten at 10:30 a.m. when I got hungry.

It’s getting out of control.

I am obviously a very health conscious person. I love eating delicious foods that give me energy and nourish my body. I love working out to be strong and take care of my body as I age.

But it’s so hard to watch post after post of incredibly restrictive eating behaviors and people fighting back and forth about what’s healthy vs unhealthy.

The premise behind all these restrictions may absolutely be true and benefit some people. But you can’t ignore the toll that it can take on someone’s mental health (which is a huge part of people’s overall health and well-being).

And being in this industry, I have to speak up. Balance is absolutely possible. Foods are not bad or good and you are absolutely not bad or good for eating those foods.

Please do not think you need to cut out all foods except vegetables to lead a very full, healthy life.

Signed,
Your Vegetable and Donut Loving Friend

I hear it all the time.⠀
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“I’m not supposed to eat fruit because it has so much sugar in it.”⠀
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😳😳⠀
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Fruit does have naturally occurring sugar in it, but it also has fiber, vitamins, and minerals like vitamin C, potassium, and folate that our bodies need to function optimally. And it’s fu***ng delicious.⠀ This overly restrictive, good or bad approach to food is doing harm to people.

We’ve created a large group of people that are scared to eat certain fruits and vegetables because they’ve now been labeled “bad” or “unhealthy”. (Secret code for they’ll make you fat)

And instead, they’re turning to a processed version of a food that a company has deemed “good” or “healthy”. EAT THE FRUIT
⠀

Balance at its best!

Chocolate chip pancakes and a green smoothie.

You don’t need to cut out all the foods you love to be “healthy”. Try adding a veggie to the meals you already love.

The All or Nothing Approach seems appealing. You always think this time is the time. I’ll just work harder this time and have more willpower.

Let me ask you a question. Do you want to cut all of those foods out of your life forever? If the answer is no, then why are you forcing yourself to do it now? Temporary actions will only ever yield temporary results.

You can have balance and actually enjoy the process instead of punishing and depriving yourself.

The All or Nothing Mentality⠀
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You’re probably familiar with it. It’s what happens when we get fed up with our health or how we look or feel.⠀
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We wake up one day (usually on a Monday) and then we change ever-reee-thing. We cut out all sugar and junk food and try to eat kale for every meal while hitting cardio for hours a day.⠀
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The reason this approach never works is that it’s not sustainable. You can’t wake up and change every aspect of your life and expect it to stick.⠀
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Change takes time. And consistency. And patience. When you try to change everything at once, it’s too overwhelming and eventually you revert back to your old habits.⠀
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HMU if you’re interested in learning the Good, Better, Best Approach to sustainable health and long term change!⠀⠀⠀⠀