What You Allow, Will Continue

What you allow is what will continue.

It’s a fairly obvious statement, but it was never something I considered until it finally clicked in my mind.

I’ve heard of this quote a number of times but never put much thought into it, until I really started putting an effort into changing my life.

For a long time I was stuck in a place of anxiousness, disordered eating, and just an overall lack of motivation for life. I kept telling myself that tomorrow would be different or that if I was meant to change it would just happen. Well, that’s not exactly realistic. You can’t expect to want something and the next day have it magically appear in front of you. That’s not realistic…in the slightest. And somehow I just continued to wish for things to happen without making an effort to change.

These issues can occur in all different parts of life – from friendships, family, your job, the way you think, or your health. Until you start implementing changes, these problems will continue.

what you allow is what will continue | lisalately.com

Want to feel more confident? By continuing to put yourself down or think of yourself in a negative light your confidence won’t change.

Having problems in a relationship? Until you confront the person these problems won’t change.

Want to make a serious health commitment like losing weight? When you stop complaining, and instead get up and do something about this goal your behaviours won’t change.

You need to be the one to make the decision to live a happy life. When you decide that you can begin to change things that you no longer want to live with. It’s a lot easier to blame others or events, instead of looking at what we need to do differently to change.

Are you good at confronting people if something is bugging you? This is the thing I find the hardest. I absolutely hate confrontation and feeling like I may hurt someone’s feelings – I’m working on it.

SMART Fitness Motivation

Happy Sunday!

Hope your weekend is going amazing so far. Hopefully the first weekend of Summer has been kind to you. It sure is over here, but today we’re not talking weather. It’s all about fitness motivation today.

you are far too smart to be the only thing standing in your way

This was a guest post I received from Michelle, who has recently taken an interest in inspiring others to live a healthy lifestyle. She has tons of knowledge in the health and fitness industry and since everyone asks her about her healthy lifestyle, we thought it would be great for her to share her amazing knowledge with all of you!

With that being said, welcome Michelle.


Talk is cheap in the world of fitness, and just about any person can say that they want to get back in shape. Many people plan to lose weight, and those people often lack a clear plan on how to turn that goal into a realistic result. One of the most common problems is trying to lose all of the weight at once. Individuals can experience burnout, and they can quit their diet before real results come about. They might hurt themselves by trying to do too much too quickly, and they might just grow bored of their routine. If you haven’t been active for a long time, trying to run a 5K can be extremely difficult on all parts of your body. The better approach is to start slow with your fitness routine, building up strength and stamina over the course of time. If you are serious about getting your body back into top shape, then you should create and follow SMART goals.

S stands for Specific. Too many people go vague when they put together a plan. If you are serious about getting into shape, then you need to have a specific goal. Do you have goals related to body measurements? Do you want to improve certain muscle groups? Do you have a poundage goal?

M stands for Measurable. In order for goals to work out, you must be able to measure the results. Come up with goals that you can easily measure.

A stands for Attainable. Some people start out with goals that they can never achieve in a given amount of time. If your goal is to lose 50 pounds in a month, then you will almost certainly fail, as the only way to do that is to cut off a limb. You need to ensure that you are working toward something that is actually possible. Don’t set the bar too low, though, and be sure that your goal is something that will lead to a worthy result.

R stands for Relevant. Make sure that your goal is relevant for where you are in life. If you are in your early 20s, then you might think about fitness goals relating to sports. If you are getting older, then lowering your cholesterol might be the goal.

T stands for Time-Bound. Your goal must have some tangible time measurement. Without knowing the time frame in which you need to achieve your goal, it can be very difficult to stay focused.

June is the perfect month to get out there and improve your body. With the first day of the month being National Healthy and Fitness Day, and with the right plan, you can get your body back to the top.

Use an inspiration board to help plan your goals. Here is an example:

success in fitness

* I love reading inspiring quotes on Pinterest. This one is from Live Gourmet. So simple, but so true!

* Nutrition is also something I need to work on for sure. Eating poorly is taking an effect on my energy levels during the day. I’m looking for a long-term improvement, not a temporary fix. I’m looking to experiment with healthy recipes and swapping bad snacks for healthier options. I plan to cut back on those tempting sugary cocktails, and opt for a fruity-smoothie version instead. I found a great recipe from Bar10der. Makes for a fun alternative to water or tea. I may even try them as an afternoon pick-me-up, or a power breakfast. There are thousands of great healthy cooking resources out on the internet. For example, have you ever tried a Mediterranean Paleo Pizza? I have not. But I found the recipe, and I can’t wait to try it.

* Everyone has his or her own source of inspiration, but to me the outdoors is my inspiration, so I’m using this as the anchor of my motivational board. As part of my initiative to spend more time doing activities outdoors, I’ve started to learn to golf at Atunyote, a New York golf club near my work. I usually golf 9 holes, it’s nice to be able to spend most of the time walking. What I like about it is that it’s a leisurely sport, nothing too strenuous.

* I would like to start running more. I’ve read from a lot of resources online about a great Couch-to-5k program that would be perfect for me to start with. It involves a mix of walking and running which is great for beginners. Hopefully by the start of fall, I’ll be ready to sign up for my first race!


What’s your healthy inspiration?

What’s your SMART goal for this Summer?

Have a beautiful Sunday, friends!

The Perfect Diet For Everyone

Did I catch you attention with that title? Notice that’s what most magazines, articles, programs, and book titles use to suck us into their material. If there was a perfect diet, I’m pretty sure everyone would know by now. Besides, how fun is it to follow rules someone else set of rules for you the rest of your life?

We can all probably agree that society has placed an odd value on the importance of weight loss and weight in general. You can hardly go a day by without the constant nagging of “lose the last five pounds” or “flat abs in just two days”. These claims are both unrealistic and a bit excessive, in my opinion.

It’s safe to say there will never be a shortage of information regarding weight loss and the “next best thing”. Of course, I see the importance in these messages because of the obesity epidemic, and wanting to live a healthy lifestyle in general, but do we really need all this constant pushing, and confusion from different sources on how you need to eat to look a certain why.

If only these messages could be kept straight to the point: Eat real foods, not too much or too little, exercise moderately and limit processed foods. There’s no need to remove entire food groups from your diet. Simple, but people like to make things more complicated and have “rules” to follow.

As someone who has suffered from eating disorders, obsessions, and body image issues; I can certainly see the appeal in these magazines and new books. Weight loss and dieting is such a hot topic. Even though these topics are trending, it seems all this information is borderline obsessive.

There’s so much conflict with how and what to eat. Just because two people eat differently doesn’t mean one lifestyle choice is wrong. Health is personal, everyone is different and has different needs. Sometimes, I struggle between what I want to do and what society wants me to do. It almost feels wrong to live a balanced life with wine and kale, when others tell you the opposite is true.

Although I don’t want to hear all these “new” weight loss tips, they will always be there. I’ve suffered enough time and energy being completely consumed with these tips and tricks, and they did nothing, but make me feel bad about myself in the end. Is there really a perfect diet for everyone?

The perfect diet is the one you feel happiest and healthiest doing. We’re all individuals with different needs. Break the mould on the ideal perfect diet. Find your own perspectives and inspire others with your recipe for healthy living.

I also feel a little sad that there is such focus on outer appearance, instead of who we are on the inside. Real beauty starts on the inside. Having positive energy, compassion, generosity, kindness, and a loving heart is way more important than having a “perfect body or diet” – whatever that may be. Be more positive, generous, respectful, and loving. These are all goals we can achieve.

Always remember your weight and size is not a measure of your self-worth.

I’m one for the importance of a healthy lifestyle overall, but do you ever think society goes overboard?

Does it bug you when you get tips thrown your way? Or that there seems to be an obsession with weight?

Why do you think food and diets are such a controversial and hot topic these days?

Orange Creamsicle Green Smoothie

Vegan Orange Creamsicle Green Smoothie

orange creamsicle green smoothie


  • 1 orange (peeled)
  • 1 frozen banana
  • 2 cups spinach
  • 1 tablespoon coconut flour
  • 1 scoop protein powder
  • *optional: 1 tablespoon coconut butter
  • 1 cup unsweetened almond milk
  • 1/4-1/2 cup ice

Directions: Add all ingredients into a food processor or high speed blender and blend until creamy.

Do you like protein powder? Which one is your favorite?

Life Is Too Short

Today I have another fantastic guest blogger to share her beautiful words of wisdom with you all! Sam has been an incredible support in my recovery and she’s always filled with lots of positive energy and truths. I couldn’t be more thankful she’s here today to share some of her wonderful advice with all of you. Take it away Sam!


Hello Lisa Lately-ers! If you don’t know me, my name is Sam, and I blog about food, fitness and having a balanced lifestyle over at betterwithsprinkles.com. I adore Lisa and her blog, so I’m incredibly honoured and excited that she asked me to fill in for her today. We Canadian lady bloggers have to stick together, right? ;-)

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 In my life, I’ve battled a variety of issues concerning my eating habits and body image. I went from dealing with binge/starvation cycles in high school to developing anorexia in university. Fortunately, I’m at the part of my life right now where I consider my relationship with food to be nothing but healthy. I eat what I enjoy in the moment that I want it, whether that’s a big-ass salad or a big bowl of ice cream (with sprinkles, obviously). I eat enough to satisfy me, keep me happy, and fuel my workouts and daily life.

In recovery, I had a lot of mantras and motivational quotes to keep me going through the hard times (and recovery from an eating disorder is absolutely full of difficult times, as anyone who’s gone through/going through the process can attest to). But one that stuck out to me the most?

“Life’s too short.”

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 For one thing, I knew that if I continued living the way I was (undereating, over-exercising, overly anxious about everything that went into my body) I would cut my life short…really short. Eating disorders have the highest mortality rate of any mental illness, and I would like to stick around for a long time! That in itself served as motivation to break free from my anorexia.

But in looking at the life I was living, I realized how miserable I was and how lousy I was to be around. Because really, who wants to be friends or get close to someone who obsesses over their food intake and the amount of exercise they get? Someone who will go out to dinner and order water and the side salad? Someone who will turn down invitations to fun events because they’re afraid of the food or alcohol being offered? Someone who skips out on nights on the town because they can’t ‘break their routine’? Someone who talks about nothing but food and exercise?

Who wants to be around that? And really, who wants to LIVE like that? I certainly didn’t. So, I decided that life was too short to do that to myself and the people around me. As morbid of a thought as this is, I’m not going to be around forever. And I know it’s not my body that people are going to remember about me, or the control I had around ‘bad’ food. It’s who I am as a person and how I lived my life that people are going to remember.

life is too short to be anything but happy So, life’s too short.

Life’s too short to skip out on birthday cake.

Life’s too short to blow off plans with friends because I want to get to the gym.

Life’s too short to stop myself from trying a new and exciting dish because I’m too afraid to stray from my ‘safe foods’.

Life’s too short to have every thought be consumed by what I’m going to eat and when I’m going to exercise.

Life’s too short to watch the minutes on the clock count down while I wait until I’m ‘allowed’ to eat my next meal. So, I’m not doing any of those things anymore.

Screen Shot 2013-05-18 at 9.13.50 AM

 So I eat ice cream for dinner sometimes. I skip out on the gym once in a while. I stay out with my friends and drink too much late into the night when the situation calls for it. I’m accepting my body at the size it wants to be, rather than forcing it to be unnaturally small. I focus most of energy on my friends, family, school, work, and my adorable pug puppy Atticus.

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 I’ve left my food obsessions and disordered habits behind, truly focusing on living the life that I want to live and be remembered for. Sounds a lot more fun than a lifetime of counting calories, doesn’t it?

I’d love the chance to chat with you guys more! Pop over to the blog or send me an email, mmk? Have a good one!

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Thanks again Sam! Your thoughts and words are always spot on! 

Finish this statement for yourself: Life’s too short to…

Hope you’re all having am amazing week!

Do You Really Love Yourself?

Morning all!

Today I have another lovely guest post from a great friend of mine, Heather. We’ve actually had the pleasure of meeting before, and she’s just as amazing and beautiful in person, as she is on her blog.

I couldn’t think of a better person to help get that positive energy flowing through your day and help spread an important message to all of us! With that, here’s Heather with a fantastic post!


How do you define love?

To me, love is unconditional acceptance of what is.

Do you love yourself? Do you unconditionally accept yourself? Get honest.


This single fact is why so many people feel as though they can’t bring themselves to overcome their addiction to external things (i.e. food, exercise, shopping, alcohol, drugs, other people’s approval, social media “likes, etc.). When I was in the thick of recovery, I definitely didn’t love myself. I hated what I was doing to myself and, therefore, I hated myself. I never would have admitted it but, looking back, it was really true. As a recovering perfectionist, it was really hard for me to wrap my head around loving myself. “I don’t accept what I’m doing to myself,” I thought, “so how can I possibly accept myself?”

But here’s the thing: the real essence of who you are is not what you eat, drink, or wear. You are not what you do. You are what you feel. If you feel like you are unworthy, then you will project that into your life. In my case, I worked so hard (and still sometimes do…it’s a journey!) to be perfect. This, as we all know, is impossible. I was setting an impossible standard for myself. I was bound to fail. And when I failed, I felt out of control and, in doing so, projected that desire to control onto food. Now, I accept the fact that I’m not perfect and welcome the stumbles as opportunities from the Universe for me to learn. I’m not grasping or trying to control things. Life flows and I’m so much happier.

One day, I realized that I didn’t in fact love myself. And this shook me to my core. “If I don’t love myself, how can I live an awesome life?” I thought. When I really came to terms with the fact that it was impossible for me to hate myself and live an awesome life, I decided to work on accepting myself right where I was. Even though I didn’t love the act of restriction, over-exercising, or binge eating, I recognized that was not the real me. It was not the essence of who I truly was. And even though I didn’t love what I did to my body, I still loved the person that I was. I loved and accepted my core as being pure love.

From that moment on, when I would restrict my food intake or over-exercise or binge eat, instead of beating myself up, I would say, “I forgive myself for treating my body in an un-loving way and I am willing to completely accept myself right now.” At first, I didn’t believe what I was telling myself at all – not a word. But I kept at it and soon I started a gratitude journal and began meditating. Since I was willing to change, the guidance poured in…in the form of people, situations, and signs. We’re always being given the signs but we also have free will. We can choose to follow the signs to love or ignore them and detour into fear.

If you refuse to unconditionally accept yourself right now as you are, then you are basically telling yourself that you are unlovable and unworthy. You are saying that you are the opposite of love, which is denying your true self. And when we deny our true self and our true essence, we start looking for love in outside circumstances. When we start to accept that we already are the love we are looking for, we can embark on cultivating a beautiful internal circumstance, and so begins our spiritual path.

Are you willing to love yourself – unconditionally accept yourself – as you are? Say it with me:


Stay lovely, Heather


Thanks again Heather! Such a powerful and thought provoking post.

Have you ever struggled with self-worth?

Do you love yourself in this moment?

Have a lovely day, friends!

Vegan Cheese Sauce

vegan quinoa and cheeseVegan Cheese Sauce

  • 1/4 cup drained and rinsed chickpeas
  • 1/4 cup nutritional yeast
  • 2 tablespoons cashew butter (optional)*
  • 1/4 cup full fat coconut milk
  • 1.5 tablespoons lemon juice
  • a pinch of salt
  • 1/8 teaspoon turmeric
  • tiny pinch of cayenne pepper

Simply, place all the ingredients in a food processor or blender and blend until thick and creamy. If the sauce it too thick for your liking, simply add in a bit more milk or water to smooth it out.

*Also, if you don’t have cashew butter you don’t need it (I just made a batch without it, and it’s equally as good), you could alternatively use tahini.

Random Acts of Kindness

Performing random acts of kindness is a great way to show the world that we have the power to bring kindness to other people, and have the opportunity to make someones day a little bit brighter.

This isn’t a new concept, it’s been around for a while. It feels better when I put my intentions out there, this way maybe more people would like to get involved as well. It couldn’t come at a better time. Next week, starting on February 11th is the kick off to National Random Acts of Kindness week.

Sometimes, it’s nice to do things for other people, even if they have no knowledge of who performed this kind act. I think this kind of activity can help bring awareness to how our behaviours effect other people. Are you doing things with a kind and open heart? Or a negative one?


Often, we get caught up in the mindset that things “never go our way” or we “don’t have enough”, I’m always a firm believer in gratitude and being grateful for the blessings I have in my life.

What better way to take that focus off “me, me, me” and start thinking about others. I want to use this week to bring more gratitude in my heart and be able to make other people smile.

It feels great to contribute more to society, be a compassionate and loving person, and show my appreciation for simply being blessed in life. I believe random acts of kindness are a great way to show this.

Random Acts of Kindness

These things don’t have to be difficult, just little acts that can truly change how someones day is going. We may have experienced these random acts before.

There are many things we can do:

  • Buy coffee for the person in line behind you
  • Donate old clothing or canned food items
  • Bring blankets to a homeless shelter
  • Bring in treats to work
  • Fill someone’s parking meter, volunteer,
  • Give someone a compliment
  • Be more thankful to those around you.

These are just a few ideas, but there are way more out there. A simple thank you and a kind smile can do wonders. Whatever you do, it doesn’t have to cost money. Just know it will benefit someone, even in a small way.

acts of kindness

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Remember it’s not all about you. If your in a bad mood, it doesn’t mean you have to drag others into your bad state. Try putting on a smile and give someone a compliment, or buy a persons meal. I guarantee this will make your day at least a bit better. You have the power to change your attitude and show others kindness.

I want to end that post with my appreciation. I appreciate you all for reading, even if you don’t comment. Thank you for just showing up to my blog, blogging truly boosts my happiness each day.

Would you think about participating in Random Acts of Kindness week?

Have you ever experienced Random Acts of Kindness yourself?

How do you spread kindness in your life?

Feel free to share your stories!

I hope you all enjoy the rest of your weekend!

Vegan Banana Pancake for One

vegan banana pancake

Vegan Banana Pancake for One

  • 1/3 cup oat flour (ground my oats into flour)
  • 1 tablespoon coconut flour
  • 1 banana (mashed)
  • 1 flax egg (1 tablespoon ground flax + 3 tablespoons warm water)
  • 1 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon baking powder
  • ~2-4 tablespoons almond milk (start with 2 and add more if they need more moisture)
  • 1 teaspoon vanilla extract
  • touch of sweetener (for desired sweetness)

Hopefully you already know how to cook a pancake, but you basically mix the dry, mix the wet (after allowing the flax to “gel” for ~5 minutes). Add wet mixture to dry, coat your pan with a tad of oil of choice (I used coconut oil). Finally, cook for about 4-5 minutes per side on low-medium heat.

Top with desired toppings and enjoy.

Everything Happens for a Reason

Everything happens for a reason. I’m a real sucker for this statement. I use it time and time again.

We go through certain situations in life for a reason. Every hardship we go through, we learn a lesson in the end. Even if it isn’t clear in the beginning, when we are aware and willing to learn, we will find a reason.

Everyone goes through tough times throughout their lives.

Sometimes, the answer is simple like getting under the covers a few hour earlier and get a good night sleep. Other times, the answer is more difficult and we have to struggle to get there.

However, there is no magic eraser that can make the past disappear and make our problems go away. Resenting the fact that we’ve gone through unfortunate things doesn’t help our present situations.

In fact, it leaves us stuck. It can leave us in an unhappy place. The only way to get past these feelings is to simply let them go. Let go of the pain we’ve faced and learn the positives that came from these situations.

When you wake up in the morning, you have two choices.

You can wake up on the wrong side of the bed, in a bad mood hating the world. Or, you can wake up on the other side, and smile because you are blessed and alive to live this day any way you want.

Be positive because you have that option. Choose to look at the good in life; all the happiness around you, because I guarantee it’s there. When bad things happen, it can be tough to appreciate them, but something good comes from those events.

I suffered from an eating disorder, and while the disorder wasn’t a positive experience itself, good things have happened because of it. It has made me appreciate every opportunity. I’m more confident, aware, and happy than I’ve ever been before.

Each day, I choose to be grateful, appreciate life, and choose happiness so that I don’t have to live stuck in the past but can look forward to future things to come.

Do you believe everything happens for a reason?

What are you appreciative of today?