The Well Dressed Kitchen

28/07/2022

Join me for Summer Music Festival!! Chance to win a FREE Coaching session!

Did you know we're doing a raffle for those who purchase a seven-day pass for the Summer Music Festival? 🥳

Buy yours now to be entered in to win the following gifts from our sponsors:

⚡ backpack from Lululemon ()

⚡ gift card from Steely Boutique ()

⚡ free month at Zen Yoga Garage ( )

⚡ coaching call with Becca Rosati ( )

⚡ outfit from Outdoor Voices ( )

⚡ candle + music experience from Lit by Lex (

Buy your pass via the link in our bio 🔗✨

04/05/2022

No(BODY) is perfect👇🏼

1.) You can be working towards Food Freedom… and still have difficult days with food and your body!

⭐️Reflect on your journey and all your wins. Think back to where you were a month ago, 6 months ago, a year ago and now allow yourself to feel proud for EXACTLY where you are at TODAY!

2.)Be working on yourself… and still feel lost or down!

⭐️Having down days is normal and it’s part of life. You might think you’re lost but you’re doing amazing! Reach out for support today… phone a friend, mentor, loved one, coach or someone you trust!

3.) Be committed to YOUR journey… and still have days you compare yourself to others!

⭐️Take some time away from social media so you can avoid that urge to compare. Focus on you, maybe take a few minutes to journal your feelings. And remember social media is mostly a highlight reel of someone’s life. You can’t compare yourself to photos, you just never know!

I’m here for you! If you’re needing extra support today comment below or DM me and let’s chat 💕

27/04/2022

I have been there and done that 🙈

It's not your fault if you have fallen trap to these lies... You have the right intentions but you were given false information!

These behaviors start out innocent but over time too much worth and value on your physical appearance can lead to mindset shifts away from health, happiness, and life values without you even noticing.

What I teach my clients:

🥯 Carbs do not cause weight gain - any food in over consumption can lead to weight gain, even your Keto bread! I teach you the difference between complex and simple carbs and affects on your body.

👍🏼Your body needs calories (units of energy) Eating too low calories leads to slowing your metabolism and when you eat more calories again it can contribute to more weight gain. You also start to shift from eating nutrient dense foods to only foods that are low calorie which isn't health promoting.

👉🏼Your body needs more than 1200 calories a day and it also varies on many factors such as energy output, sleep quality, what you ate the prior day, hormones, stress, and so much more!

🍪 Cutting out sweets will NOT stop cravings. If you are over consuming sugar having less will contribute to feeling better so naturally you will crave less, but research shows that restricting leads to over eating later. Allow yourself the cookie when you want the cookie!

Save this post for when you need it and share with me in the comments which Diet Culture Lie hits home?

Want to have less diet rules and guilt around food? Put your name down on my Food Freedom waitlist via link in my bio!

14/04/2022

HOW TO BE AN INTUITIVE EATER WHILE TRAVELING… (Part 1)

Learning to eat intuitively in your day to day atmosphere and routine is hard enough… now what do you do when you’re traveling!?

I think MOST importantly and probably the best advice I can give is to continue living your same lifestyle leading up to vacation and travel.

Don’t change anything before travel because this can trigger an old “diet” mindset…

👉🏼No restricting food and trying to eat less.
👉🏼Don’t change your eating habits. Continue listening to your body and honoring your choices!
👉🏼No need to exercise more and trying to get in shape and change your body before you leave.
👉🏼You don’t need to weigh yourself and obsess about the number

Lack of desperation to over indulge comes from not changing your habits prior to you leaving.

DON’T DEPRIVE YOURSELF!!! Go out to eat if plans come up. Don’t push yourself to get up for a 4am workout to catch your 10am flight!!

As a health and nutrition coach, as a woman that has overcome diet culture and a horrible relationship with food. As someone that values her nutrition and health. I am telling you to eat the ice cream the night before the trip IF that’s what you WANT!!

I repeat if you try to control your behaviors and change your habits leading up to vacation you’re in a place of lack and it will change your mindset, thoughts and overall eating behaviors on vacation!!

I have so much to share on this topic that I am splitting it up into pieces. Come back for Part 2 - Intuitive Eating on travel day 🙌🏼

08/04/2022

I used to think that if I failed at something I gave my time and money to that I would be upset with myself for being out the money and wasted my time.

Now I know that when you allow fear to hold you back that you are actually missing out on a new life because you are too afraid to even try.

Doing something new, investing in yourself, and taking that leap will always feel scary, it will always feel like your heart is leaping out of your chest.

When you change your story around what you are experiencing you become free to do what you feel called to do. Fear allows you to grow and learn.

If I allowed my limiting beliefs to keep me stuck when I first pursued Food Freedom I would still be counting every calorie I put in my mouth and hating the body I live in.

Choosing to fix my relationship with food came with a lot of fear and failure but it changed my whole life. I am grateful every day for moving past my fear because if I had never risked failing, I would have never known how freeing life felt on the other side.

And it's better than I could have ever imagined.

Even if you do fail, the person you become in the process for having tried gets you closer to who you want to be.

✨Come and join me in Food Freedom Coaching, let me help you discover the untapped potential you know you have✨

07/04/2022

THERE ARE NO SHORTCUTS WHEN HEALING YOUR RELATIONSHIP WITH FOOD

Coming to terms with the fact that weight loss and my desire to be thin was not my primary focus, that my body would change was the hardest thing to overcome. To allow for happiness and health and a peaceful relationship with food I had to accept that I had to let go of my obsession with weight and food.

I wanted to feel at peace and put an end to my war with food, but I thought I could cheat the system and still focus on weight. What I learned is I needed to stop obsessing over living in a smaller body, about every little imperfection and tearing myself apart. I was limiting my life experiences and missing out on so much.

Beauty and health is far beyond what size you wear. You might not feel that way now but when you take that first step in healing your relationship with food you will slowly start to realize it and feel it. Just remember you can't regain time so truly think beyond that number on the scale. How do you want to be living your life?

Obsessing about weight and every morsel of food you eat OR having joy and pleasure around food, eating foods you enjoy without guilt and have confidence in the very body you live in today?!

The choice is yours!

01/04/2022

SUMMER IS COMING….

Imagine if you could feel excited for summer without the fear of weight, food, body image lingering in your head.

You could focus on swimming with your kids versus watching from afar because of your fear of being in a swim suit 💕

🍦 You could enjoy the ice cream on a hot day without feeling like you need to make up for it

You can be at the cookout and fill your plate with food without checking the calories/points first

Enjoy the drink 🍹

Eat the burger with the bun! 🍔

You feel UNRESTRICTED and CONFIDENT! 🙌🏼

This CAN be you! 💁🏼‍♀️

Nobody is going to do the work for you and you won’t wake up one day and just be confident!

Ask for support, get the guidance, stop constantly questioning whether you should or shouldn’t eat something!! I can ease your stress and help you! We will create a plan that fits your lifestyle!! You will get weekly check-in’s and can message me to ask questions at any time!!

Take control and do this for YOU!!

DM me the word SUMMER to for more info on how to get started!!!










             

30/03/2022

You do not need to earn that cookie 🍪
You don't need to burn it off 🍫
AND you are not bad for eating it!!! 🧁

I am sending you so much love today. You are worthy of joy, satisfaction, love and all the sweet pleasures in life ✨💕

Share with me in the comments what is your favorite sweet!!

24/03/2022

Rather than striving for 100% body positivity lets normalize appreciating all that your body does for you!

If you are striving for perfection, you will never feel satisfied because it's unrealistic to love the way your body looks all the time.

In my coaching I teach neutrality. I teach you how to have body acceptance, self love and respect!

You CAN be at peace with your body... the very body you live in right NOW! Without changing it.

Most likely you have this false believe that if you look a certain way more people will like you and you will be more loved and accepted. THIS JUST ISN'T TRUE!!!

Looking a certain way will not make you happier. Before you can learn to love your body, you need to relinquish the idea that you wouldn't feel sad, lonely, or rejected if you looked different.

The truth is that you will never make peace with food and body until you first make peace with your mind!!

This is a huge focus in my new program... learning to live life unrestricted so you can LOVE YOURSELF!!! You're worth it! 💕✨

You don't have to live a life of constantly hating the body you're in! If you feel like you could use some help! I have one spot available in March for 1:1 coaching! Click the link in my bio for more info!!

16/03/2022

THE SECRET TO FINALLY FEELING CONFIDENT IN WHAT YOU EAT!

It's NOT about the food!

It's not another diet you need!

You don't need to restrict more.

You don't need to count your calories, points, macros

You don't need to cut out carbs or sweets

You don’t need to kill yourself in the gym!

What you DO need is to let go of all your diet thoughts... if dieting is part of the problem than how can it be part of your solution?

When you can finally put your weight loss goals aside and stop trying to change your body...

You will start to see and feel progress!

If you want to know how to finally start feeling confident in what to eat and to ditch this diet mentality for good.

My FOOD FREEDOM Coaching Program is for you. Link IN BIO for more info or comment FREEDOM below ✨💕

                                                    

10/03/2022

Intuitive Eating on a busy schedule can feel hard and confusing when you first get started!

BUT when you practice these tips it can take away from added stress around meal time.

For a lot of my clients coming into Food Freedom Coaching they are used to eating around the clock and are very structured around meal time allowing the time of day and food rules dictate when and how they eat versus their own biological needs.

When they start to ditch this diet mentality and practice more of an intuitive approach where you are listening to your actual hunger cues versus the clock it can feel stressful not to have this "set plan"

One of my clients was scheduling her meetings around her eating times and this was getting exhausting and stressful for her when meetings popped up unexpectedly. She would then skip that meal and then be starving by the time it was 3pm but then feel scared to eat outside her eating window. Thinking it's too close to dinner time, I don't want a full meal. I will have a small snack which typically led to a large snack and mindless eating. I helped her get more organized and she started eating a little something before the meeting so she wasn't famished. At first this felt off to her. She is trying to listen to her body and eat when she is hungry so the idea of eating when she isn't too hungry felt off. We focused on her intention of not allowing herself to get to the point of over hungry. And then we monitored her actions and what she learned is that she was feeling more confident. The binge snacking at 3pm ended and she was feeling fueled and not worrying about food.

For me I am all about making food easier and I can do that with meals. Daily Harvest helps you stock your home with clean, delicious food delivered to your door that’s built on real fruits + vegetables and ready to enjoy in minutes.

You can snag up to $40 off your first box with my code TWDK