Put Your Big Girl Pants On And Make Some Choices

Do you feel like you are soooo overwhelmed with nutritional advice?

Do you constantly get swayed by the new recommendations and “research”?

Does all this “good” advice add more stress to your life and make things more complicated?

There comes a time in your nutritional journey where you need to slow down the information intake and make some decisions for yourself.

Yes, of course we want guidelines from people who actually know what the hell they are talking about.

*And FYI this is not Dr. Oz, your friend peddling supplements, or anyone of the like.

But, this is the thing, even when you’re getting WORLD CLASS ADVICE they are still just GUIDELINES. No matter what anyone tells you…because everyone and their bodies are different.

You want to take nutritional guidelines (eat from the earth; be having meals of protein, fiber, and fat etc..) and MAKE THEM YOURS.

So, you need to put some trust in yourself that you are perfectly capable of nourishing yourself and your life in a way that works FOR YOU.

You don’t constantly need someone standing over you telling you if your choice is “good enough” or not.

But, to do this, you need to put your big girl pants on and start truly thinking about the choices you are making. At the end of the day, it doesn’t matter if Kale eats cancer, eats fat, or chews your food for you if you can’t stand it!

And this is okay!

You have options-which is a beautiful thing! You don’t need to be (nor should you be) pigeon holed into ingesting something you hate. Or never having anything that you love.

Because guess what?

If you HATE something, it’s not going to last. It’s not going to be made a long-term habit. And neither is NEVER having something you love.

Plain and simple.

It doesn’t matter what researcher, doctor, or talk show host is recommending it or saying you should stay away from it.

Stop looking for a secret or the “best” plan and start asking yourself some questions…

  • What does my ideal healthy lifestyle (at this moment in time) look like to me?
  • What types and combinations of food does it include? What foods do I want to live on?
  • What types of food do I really enjoy, but maybe shouldn’t live on?...like the Chocoate Chip Cheese Cake in the picture…Is it worth incorporating into my lifestyle in some amount because I love it so much?
  • What foods do I absolutely hate and never want to see again in my life? If these are healthy foods, what other healthy foods could I substitute so I am getting similar nutrients and satiety?

This is the thing, we don’t live in a black and white world.

There is no food that is going to cure all of your problems or create complete health. AND there is no food, that if you have it in moderation, is going to make you unhealthy or screw over your healthy lifestyle (unless it’s a food you are allergic to or your unique body just has a bad reaction to it.)

You ARE able to put your big girl pants on and make your own decisions about how you want to live your life.

But, you also have to stop thinking there is some magic plan or food out there that’s going to solve your problems. Because there’s not.

It’s about a lifestyle of overall health and living this way consistently for the long-term.

Sorry you read this entire blog to make your way to such a boring ending.

But! Boring can be pretty great too! Once you find this lifestyle and make it yours, you don’t have to worry about what Dr. Oz is peddling…it’s irrelevant…because you’ve already figured your own life out.

He will have to sell it to somebody else.

Think Fresh and Live Your Fittest and Fullest Life,


How to Stop Punishing Yourself for Eating "Badly"


*Video summary. Full written blog below.


After eating something unhealthy, do you HAVE to go “work it off?”

Do you say, “I had ice cream so I NEED to go exercise.”

I know you feel like this is just normal because you’ve heard this message your whole life, Eat something bad? Go work it off!

Normal right? Wrong!

The problem with this mindset (and if you have this problem, you know this all too well, like I did!) is three things:

1. You’re living in a never-ending vicious cycle of good and bad (you can never really enjoy food or life)

2. It makes exercise feel like a chore (which can turn into hate)

3. It can turn into further disordered eating and exercise habits (obsessive exercise, binge eating etc..)

Damn Fitness Media

This message comes from fitness companies that promise quick fixes-which if it’s a mainstream company, it’s pretty much all of them. And they’re all over the place.

For these companies to be able to brag that their customers got these CRAZY fast results, they have to go extreme and unhealthy behaviors.

Ones that end up creating mindsets that screw you over in the long-term. But, they don’t care about that. They care about getting your money-right now.


It Doesn’t Have to Be Like This

Do you want to be able to enjoy tasty food on occasion without murdering yourself afterwards? Do you want to be able to enjoy exercise and feel like it’s nourishing you vs. punishing you?

You can! But you’re going to have to stop accepting this message as your truth.

How to overcome This 

Get Rid of Good and Bad Thinking

There Are Foods We Live On and Foods We Don’t.

You’re not murdering someone by eating an ice cream cone. You’re not a BAD person for eating an ice cream cone.

If you ate one, and you didn’t REALLY want it, and it’s not in-line with your goals, then you use this as a learning experience. What happened? Why did you eat it? What can you learn from this situation so you can do better next time?

When you tell yourself you’re a bad person for a certain action (shaming), this significantly increases the chances of you repeating your behavior. So, the very thing that you think is going to “fix” you, is actually making your situation worse.

*Shame and Guilt Are Not the Same

Guilt can actually be helpful. Guilt is, “This behavior isn’t in-line with who I want to be. How can I do better next time?” Shame is “I am bad.”

Guilt is good because it’s enough of a trigger to make us aware of our behavior so that we can change it. But, it’s not so negative that it’s making the situation worse.


Psychologically Separate Your Food and Exercise

Your Eating and Exercise Should Be Psychologically Separate. Period.

This means that when you’re exercising, you’re doing it because it’s time to exercise (it’s in your schedule), you’re using as a stress reliever etc. Not because you feel like a bad person for overeating-this becomes a vicious cycle.

You Don't Need to Earn Your Food

And the reverse holds true as well. Don’t get into the mindset of having to earn your food either. When you say, “I worked out so hard, I deserve this”, this is earning your food. A certain food is either something you really want or you don’t. It has nothing to do with your exercise. And pairing the two together causes problems.

Good and Bad Thinking is the Glue

But, the good news is, by getting rid of good and bad thinking, you’re helping yourself to separate your food and exercise. Because it’s this thinking that’s holding the two together.

Work On Your Relationship with Food

It's A Cop Out

Using exercise as damage control for eating is actually a cop out. It’s a cop out because it’s not forcing you to deal with your actual issue-your relationship with food.

If food is your issue (which if you’re assigning good and bad labels to things and yourself, it is), this is where your focus needs to be. If you don’t work on your relationship with food, you will stay stuck in this vicious cycle.

So again, get rid of the good and bad thinking.


Can Exercising After eating too much Ever be a good thing?

Of Course!

There is nothing wrong with putting food that we ate to good use to create a great workout! But, this is where the difference is, you are just looking at it from a scientific perspective, not a psychological (shameful) perspective.

And this is the difference. One is punishment, the other is not.

Life is Too Short for This Crap

This “I’m bad” talk takes so much quality from your life. Life doesn’t need to be a constant battle.

If you want a more balanced and happy life, mentally separate your food from your exercise. 

End your punishment.

Think Fresh and Live Your Fittest and Fullest Life,

Ashley Schoborg

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How 'The Fear of Missing Out' Makes You Overeat



Feel like you need to eat all the christmas cookies because you never get the chance to have them? 


Do you feel guilty about eating them and need to eat all of them to get rid of them?

This is called the Fear of Missing Out or FOMO

The Fear of Missing Out comes from a food feeling scarce. This can be from special occasions, special trips (where we think we’ll never have that food again) and from labeling foods good or bad.

How Labeling Food Good or Bad Gives Us FOMO

When you think what you’re eating is bad, you feel like you shouldn’t be eating it.

When you’re eating a food that you think you “shouldn’t” be eating, you feel like a bad person. This creates a feeling of scarcity because you’re going to limit this food as much as you can (or at least try, until it backfires and you find yourself eating that food again.)

To avoid feeling like a bad person any longer than you have to, once you start eating the food, you’re going to eat it all so you can get that bad feeling over with. 

And god help the person who takes a bite of the treat you allotted for yourself. You may find yourself thinking (or actually saying), “This is my treat. All of it. I can never have it, so you can’t have any!”

Sound familiar?

Food doesn’t have to be this stressful. And you CAN overcome your FOMO around special occasions, special trips, and how you label your food.

Contact Brainy Betties today to create a better relationship with your food and fully enjoy your life.

Be Fit AND Happy!