There are so many people out there, that will tell you what you should be doing, instead of encouraging you to make your dreams come true. 


The Importance of Failure - 1 Minute Motivation

There are so many people out there, that will tell you what you should be doing,
instead of encouraging you to make your dreams come true.

The thing is, only you know what your goals and your personal objectives are.
You know what you've planned for tomorrow and the opportunities you have at
hand.

Always be confident in your dreams because if you don't, it's so much easier to
let these comments and opinions drain you. Remember, that the only person who
needs to believe in your dreams and visions is you. People will never fully
understand it because it's not their dream.

Let them think what they want, while you work on what you want. They are the
last thing you need to worry about. People tell me all the time that I work way
too much and that I should take a break. But at the same time, they ask me how I
stay so motivated, driven and focused.

Passion. If you love what you do, it's always easy to work for it. Discipline
isn't easy when you're not motivated or driven. Always envision your dream and
work towards it. Even if you fail. Because 95% of what you gonna do will be a
failure. But you do it for that 5% of winning.

Failure and mistakes are so important and nobody gets it. Everybody only focuses
on success, but you have to fail in order to win. Everybody wants to win, but
nobody dares to fail. I aim to fail, so I know how to do it better the next
time, and I know what works and what doesn't. Dare to suck at something and then
do it better. It's that easy. Stop letting mistakes define you. Mistakes are the
most important part of the game.

In today's world, it's so much easier to talk about success rather than
struggles. The truth is, I struggle every day. Whether it be with my company,
with my nutrition or with my workout. But I don't let it hold me down. I fuel my
actions with my struggle. Anyone can preach about success. It's so easy. But
isn't it more satisfying to talk about all the obstacles you have to overcome
and might be an example to someone else?

Keep making mistakes. Keep learning. You can't be perfect right away. I know
it's not easy. Working on yourself isn't fancy. But you aren't born to live an
easy life. Live a life full of challenges and failure. In the end, the most
important thing is that you've tried.

I’m smart because I make mistakes. A lot. Every day. You rarely learn anything
from successes or the good things in life. It’s struggle and falling on our
knees that makes us better.

Failing is better than never trying.

I got another stupid-simple dessert for you, which is so easy to make, it's downright dangerous. This time it's one of my favourite summer treats.

The best 3-ingredient Protein Banana Chocolate Chips Ice-Cream Cups

If you ask me, it's a common misconception that a dessert has to be difficult to
make and contain lots of fancy ingredients.

That's why I've got another stupid-simple dessert for you, which is so easy to
make, it's downright dangerous. This time it's one of my favourite summer
treats: Protein Banana Chocolate Chip Ice-Cream Cups. Who doesn't love
ice-cream, right?

Well, banana "ice-cream" is quite a trend these days and as I made a batch the
other day, I was thinking how could I make this even better. You already know
from my low carb cheesecake bites
[/how-to-make-keto-friendly-cheesecake-bites-in-just-30-minutes/] that I love
mini foods. And right there, it just dawned on me: Ice cream muffins!

I absolutely love them and I'm sure you will, too! So let me give you the
recipe.

Ingredients
(for approx. 10 ice-cream cups)

 * 4 ripe bananas
 * 60g chocolate chips
 * 30g vanilla protein powder (chocolate is awesome too!)

Macros per ice-cream cup
 * Calories: 80kcal
 * Protein: 3g
 * Carbs: 12g
 * Fat: 2g

Instructions


Let's get right into it. Start with slicing and freezing 4 ripe bananas for
about three hours (better would be over night).

Put the frozen bananas into a food processor, add a tiny splash of water and
blend until smooth and creamy. Stir in the protein powder and 40-45g of
chocolate chips. Mix well.

Now you can use either a mini muffin pan or silicon muffin cases (which I used).
Scoop in the ice cream, each cup almost to the top and sprinkle each one with
the rest of the chocolate chips.



Place the cups in the freezer for another hour and enjoy! If in the freezer for
longer, let them sit outside for a while, before you consume them.

They're so easy and you have healthy treats ready when you crave them.

Another awesome fact: You can stock your freezer for a few weeks with them, as
they can be easily stored there.

Let me know how your ice-cream cups turned out in the comments!

The best 3-ingredient Protein Banana Chocolate Chips Ice-Cream Cups you've ever had

Everyone of us have been there once or twice. Sometimes it takes just one very unfriendly co-worker or an email with bad news.

How to break free from emotional and binge eating for good

Every one of us has been there. Sometimes it takes just one very unfriendly
co-worker, an email with bad news or a long lasting argument with a family
member or friend, and next thing you know, you're deep in a ben & jerry's tub.
And a ben & jerry's leads to a bag of snickers, maybe a doughnut or two, some
biscuits and so on.

Depending on how active you are and your genetics, one of those binges can
easily undo the fat loss of a whole week of proper dieting. Especially, when
your feast includes alcohol
[https://blog.slickcoach.com/correlation-between-alcohol-and-fat-loss/] and a
lot of fatty food.

I've been there and done that, too. And I know what to do to get over those
binging attacks. Let me help you with some tricks to overcome the struggle of
binge eating.

What is binging?

Binge eating is a disorder based on frequently eating large quantities of food -
far more calories than your body needs - on a regular basis, without purging it
from your body afterwards. During such a binge, affected people may feel a lack
of control, over-full and eat even when they are not physically hungry.

This can go on even until the person feels sick or is in pain, as if their
stomach is bursting.

Binge eating may give you a feeling of comfort for a moment, but soon after, you
will feel regret and self-loathing. That's where the endless cycle begins:
eating to feel better, feeling even worse than before, turning back to food as
relief.

This is also the reason why binging often leads to weight gain and obesity.

The cause of binge eating
The main causes of binge eating aren't known yet. Genetics, biological factors,
long-term dieting and psychological issues definitely play a major role.

The following factors might increase the risk of developing a binge eating
disorder:

 * Family history: If a close family member of yours has or had an eating
   disorder, it's much more likely that you can develop one, too
   
   
 * Psychological problems: Feeling negative about yourself all the time?
   [https://blog.slickcoach.com/guide-to-a-healthier-body-image/] This can be a
   trigger for binge eating, besides stress, poor body-image and boredom
   
   
 * Dieting: A very common thing in the fitness and bodybuilding industry. If
   you're on a restricted diet [https://blog.slickcoach.com/1000-calorie-diets/] 
   for quite a long time, it can lead to binge eating and eating all the
   "forbidden" foods - aka "cheat days"
   
   

Symptoms
The symptoms of binge eating can be classified in 2 categories:

Behavioural symptoms

 * normal eating behaviour around others
 * no planned mealtimes, eating continuously the whole day
 * hiding food to it secretly eat later
 * can't stop or control eating
 * eating rapidly large quantities of food
 * continuously eating even when satiated
 * constantly dieting, possibly without any weight loss

Emotional symptoms

 * feeling of stress, which is only relieved by food
 * feeling of numbness during bingeing
 * never feeling satisfied
 * feeling of guilt or depression after overeating

The effects of binge eating
It might sound like fun to stuff your face all day, but binge eating can lead to 
serious complications. You will not only develop psychological problems, but
also physical and social ones.

Binging increases the risk of developing health issues, stress, insomnia and
even suicidal thoughts, depression, anxiety and substance abuse as well as
substantial weight gain.

How your diet might trigger binge eating


Today, diets become more and more obscure, restrictive and deliberate. Most of
those 'fast diet solutions' [https://blog.slickcoach.com/1000-calorie-diets/] 
eliminate complete foods group for weeks. These diets bewitch us, because they
seem much simpler than counting calories
[https://blog.slickcoach.com/how-to-track-your-food/] or macros
[https://blog.slickcoach.com/the-basics-what-are-macros-and-micros/], and
weighing every meal.

Being on such a restrictive diet will sooner or later lead to failure, because 
your cravings take over
[https://blog.slickcoach.com/stay-on-track-with-your-weight-loss/]. As the
number of fails increases, your faith in yourself decreases and starting over
becomes harder and harder.

You try to regain the control over yourself, but one last epic cheat meal won't
do any more harm. "I'll start tomorrow..."

And let's be honest: we've all been there.

Tips for breaking free from binge eating
1. Don't start another diet


The chances are good that dieting is what got you to binge in the first place.

Starting another strict diet isn't the solution to your problem. It will just
add fuel to the fire.

Start by simplifying your nutrition plan
[https://blog.slickcoach.com/create-your-own-meal-plan/]. Instead of counting
every calorie and macronutrient, focus on some simple flexible nutrition
guidelines
[https://blog.slickcoach.com/8-valuable-no-starving-tips-to-eat-healthy/] that
you can sustain in the long term.

2. Develop a good relationship with food


Unlike other addictions, you need your 'drug' to survive, so you can't simply
avoid it.

You need to develop a relationship with food, that is based on your nutritional
needs, not your emotional needs.

 * Avoid temptation: Never have junk food, desserts and unhealthy snacks in the
   house. Clean your kitchen and fridge and exchange your favourite binge foods 
   with nutritious whole foods
   [https://blog.slickcoach.com/15-low-calorie-foods/]
   
   
 * Listen to your body: Your body will tell you what it needs. You ate recently?
   Wait till you have a rumbling stomach for your next meal. Give the craving
   time to pass. Our bodies are designed to last for days without food. Our DNA
   doesn't know yet, that we have fridges and supermarkets. So no, you won't die
   if you don't eat for 8 hours.
   
   
 * Focus on what you're eating: Binge eating often happens in a trance-like
   state. When was the last time you actually enjoyed food? Learn to be a
   mindful eater. Slow down and savour the texture, flavour and the look of your
   food. Learn to enjoy it. Also try to enjoy food that tastes good, but isn't
   super calorie dense and nutrient free. Some foods just make you to eat more.
   For instance, a big sandwich with salad, protein and fiber might be 500 kcal.
   But so is a nutrient free, sugary muffin. Can you eat 4 large sandwiches back
   to back? No? How about 4 muffins? Aha!
   
   

3. Don't try to be perfect

... because nobody ever is! Never look at things as if they are 'black' and
'white'. There is no such thing as good food and bad food. Only food you should
enjoy less often, and food you can enjoy more frequently.

Learn how to balance. Life is about enjoying, freedom, love and balance. You'll
be happier and much less stressed. One beer on the weekend won't hurt anybody.
But 2 beers every day - whole different story!

4. Skip the cheat days


Being 'good' all week and then going crazy one day at the weekend might work for
some people, but when you have a binge eating disorder there is a big chance,
that cheat days only contribute to more binging.

The reason behind that, is that you're just allowed to eat 'forbidden' food on
one day of the week. On this day you will most likely go completely nuts. Some
people will then under-eat the next days to 'compensate'. Which leads to a
vicious circle.

In my opinion, if you're in binge eating recovery, stay away from cheat days.
Instead learn to incorporate foods you like (like chocolate) in your daily diet,
and enjoy them in moderation.

While some diets literally ask for one cheat day per week, keep in mind that
it's not just about potentially destroying your week's fat loss progress. Most
people will have tons of chocolate, doughnuts, ice cream tubs, chips (both US
and UK meaning of the word), cereal and similar things on a cheat day. Guess
what!? Eating large amounts of these foods means eating insane amounts of palm
oil, trans fats and nutrient free shit. Downright a bunch in the face for your
blood profile.

5. Find other ways to manage your feelings

Being stressed out, depressive, lonely and anxious are one of the most common
reasons for binge eating.

We all had bad days in the past and used food to feel better. But on the long
run, it really isn't the solution. You're not a dog. You don't need food as a
reward.

Sit down and explore why you're feeling how you're feeling and find other ways
to deal with it, such as exercising, meditation or yoga. Start lifting weights 
can be a great managing tool for your feelings. Plus, workouts can be fun,
inspiring and you learn a lot about what you're actually capable of.

Incorporating regular weightlifting sessions
[https://blog.slickcoach.com/full-body-workout/] will show you that food is a
necessary source of fuel, not a problem that has to be solved. You get to learn
to fuel your body, so it performs at its best. Plus, with more muscle mass, you
can eat more without gaining fat :)

6. Yes, food is mainly fuel, but you can actually enjoy it

I am a real foodie. I love all kinds of food. But when I was in competition prep
[https://blog.slickcoach.com/bikini-competition-journal-2-weeks-out-just-let-me-lay-here-for-a-few-seconds-or-maybe-hours/] 
I learned to see food just as fuel for my body. I didn't care how my food tasted
or looked. I just want to hit my calorie and macro target for the day.

I had to learn to eat healthy foods I didn't like. For most people this is not a
healthy way of thinking. Most people want to enjoy their food - me too. Simply
eating food to fuel your body, might lead to insuperable craving for 'dirty'
food just because it's forbidden. But thankfully, most people are not competing.

So the solution here is quite simple - just eat foods you actually enjoy. If you
don't like avocado - fine, don't eat it. In fact my husband hates them, but
likes Sauerkraut...

Eat what you want, not what a diet 'guru'
[https://blog.slickcoach.com/exposed-solved-biggest-lies-and-myths-about-weight-loss/] 
tells you to eat. Wether it's real, whole foods or some of your
not-so-healthy-but-freaking-delicious foods (I like to fit in a snickers bar or
two in my diet every now and then, because I love them!).

Just make sure that at least 80% of your diet comes from clean-ish, nutritious
food sources. The other 20% can come from whatever you want! Having enough
micronutrients in your system will also reduce cravings, so don't skip on those
greens!

7. Start thinking long term when it comes to fat loss


Most people will gain body fat
[https://blog.slickcoach.com/what-kind-of-body-fat-do-you-carry-and-why-its-important/] 
if they have a binge eating disorder. Also, most of them will get depressed and
freak out and want to lose the extra pounds as quickly as possibly.

But, those "lose-10-pounds-in-a-week"-approaches will make things worse. Avoid
'quick fixes' at all costs, because they will dominate your life with super
restrictive diets and calorie intake. Not to mention that it's just plain
impossible to lose so much real fat in such a short time.

Take it one day at a time. Take your time to adopt a healthy, sustainable
lifestyle, and give your body the time to rest and heal.

8. Start taking control of your cravings


I know, those cravings can hit you like a rock from nowhere. But even when you
think you can't overcome those cravings, you can!

 * Distraction: If you feel that your sweet tooth is taking over
   [https://blog.slickcoach.com/the-reasons-you-may-be-craving-sugar/] take a
   walk, go outside, call a friend and talk to him, but don't give in easily! It
   really helps to talk to somebody. When I felt like I needed to binge, I went
   to gym for a run. Distract your mind!
   
   
 * Mind over matter: Realise that it's just your mind. You're stronger than
   that! [https://blog.slickcoach.com/you-are-your-biggest-enemy/] You can beat
   this, you probably did it before. Stay strong and just get over it. You will
   be so proud of yourself!
   
   
 * Talking: Always talk about what's going on in your mind. People will
   understand and you're not alone. Sharing what you're thinking and feeling
   will help you feel better and discharge the urge to binge.
   
   
 * Try healthier 'cheats': You can satisfy your cravings and choose healthier
   options. Therefore, you won't feel too depressed afterwards. Try our healthy
   3-ingredient brownies
   [https://blog.slickcoach.com/healthy-3-ingredient-brownies/], vanilla energy
   bites [https://blog.slickcoach.com/apricot-vanilla-energy-bites-recipe/] or
   my famous vegan nice-cream [https://blog.slickcoach.com/vegan-ice-cream/].
   Stick to no alcohol, as many carbs and as little fat as possible IF you go
   nuts. This will minimise fat gain. Carbs will also increase leptin levels,
   which will make you feel more satiated the following days. Bagels and
   crumpets (jam instead of butter) are superb options here in the UK.
   
   

9. Listen to your body

In my opinion it's one of the most important things, not just in terms of eating
disorders: Learn to listen to your body.

Your body will tell you what it needs long before you know it. It's much smarter
than you think!

You have to learn to identify what real physically hunger is. Learn which foods
make you feel better and which make you feel worse. Which keep you more satiated
than others. It's different for everyone, so experiment.

Don't eat rice, chicken and broccoli, because that's "the old school way" or
some trainer told you, if rice doesn't satiate you (my husband can literally eat
1kg of plain rice in one sitting without any form of satiety). Same with diets.
If you feel super hungry on a high fat diet, try high carb and vice versa.

10. Be patient and kind!


Most likely, you're going to fail. And that's totally fine.

When you do, you have to be kind to yourself, instead of beating yourself up.
It's just a tiny mistake, it won't harm you in the long run, if you get right
back on track.

Changes take time and nobody is perfect! Everybody deserve a break.

How to stop a binge in progress

When you start to binge, it doesn't have to continue. Maybe it sounds odd, but 
you can stop. Just turn off the auto pilot and realise what you're doing.

Think about it. Do you really need all this food now? Do you actually enjoy it?
How will you feel after you've binged? Is it worth it?

It's no problem to stop after ten bites or so. Mind over matter, remember?

What to do after a binge


You slipped and overate last night? Well, get over it! We're all human, life
happens!

Stop beating yourself up. We all were at the same point, and you know what?! You
can't change what happened yesterday! Move on and make healthier food choices
today.

Please, don't even think about an overly restricted diet for the next few days
as damage control. It's actually the worst you can do, because you'll most
likely continue the cycle of deprivation dieting and binge eating. You want to
break free from this cycle! Don't go back to that. Just stick to the plan as if
the binge never happened. Own your previous decision to binge.

Also, don't 'punish' yourself at the gym the next day. Just do your usual
workout routine. Maybe go for an extra walk, if the weather is nice and enjoy
the sun.

Focus on being the best version you can be and make healthier choices step by
step. You can do it!

We're all human!

It's totally normal to feel discouraged when your weight loss efforts constantly
fail. It is also totally human to have holes in your self-esteem. You are just a
human being, and not someone who is flawed and ruined beyond repair.

Mind, that the ultimate goal is to seek balance. A healthy lifestyle is not
defined by a super restrictive diet.

It's the combination of your choices day after day, which will lead to a
healthier and happier life. Consistency is way more important than one single
day.