The Cheat Days That Broke Me—And the Wellness Routine That’s Building Me Back Up
- Teri Moore-Alexander
- Jun 11
- 7 min read
If you read my last post, you know I hit a rough patch. I opened up about how processed foods snuck back into our lives and nearly took me out—physically and emotionally. That was one of the hardest things I’ve shared publicly, but the response? Wow. Your messages, your “me too’s,” your encouragement… it reminded me that none of us are in this alone.
So, now I want to share the next part—how I’m getting back up.
Let’s be real: falling off the health wagon happens. Sometimes hard. Sometimes fast. But what matters most is what we do next. I had to reset myself from a place of embarrassment to a place of shear determination.
Step One: No More Beating Myself Up
First, I had to drop the guilt. My own inner voice NOISE saying, “You knew better” and it was loud. But what I’m choosing instead: compassion, grace and forgiveness. And I had to remind myself I took a detour, veered off the path—like when driving, you find your way back to the right road and that is where I am today. I am finding my way back. I have beat myself up for three days now and I think I'm done. My self pity is not going to change this situation I created. I did it, I own it, now I'm fixing it!
Step Two: Reset the Environment
Out went the junk. I mean it—all of it. I went through the pantry and fridge and got rid of the leftovers from our “weekend snack bash.” Because truth is and let's be honest: if it’s in the house, It'll get eaten, why because the DEVIL is a liar!! And no matter how hard you try to avoid it. Those snacks are calling you. If they are there at some point you will say to yourself "maybe if I eat just a few it will stop the craving" It's a lie, it's a trap. It has to go. Listen to me I have lived this loop for years, waaay before the health scares, which is why I had to change everything after our health scares in 2024. So, know I say this from years of dancing with the Devil in the fridge, in the pantry and at the store. I tell you this from massive personal experience—if it is there, you will convince yourself a few won't hurt, but it will.
Instead, get it out of the house, and fill the kitchen with real, whole foods. I already had foods in the house that makes me feel strong, energized, and clear-headed. Not just for me—but for my family. So you should too. I will post some things you can start snacking on to get started because I would almost rather snack than sit down to a whole meal. Right now I am back to fresh garden salads full of veggies like lettuce, spinach, kale, onion, tiny tomato's, peppers green red and yellow, occasionally I add Broccoli, and I make my dressing at home to avoid the sugars. I'll post a few recipes below.
Step Three: Get Back to the Basics
This is where I started:
Water before coffee/tea
Movement before media
Greens on every plate
A pause before every bite
I’m am so not counting calories. I’m not chasing a train to a perfect body. I’m reconnecting with what worked before—the simple, powerful habits that gave me energy and clarity. The ones that healed me in the first place.
Step Four: Track Progress, Not The Scale
I got out my notebook and started jotting down how I feel, what I eat. Am I tired? Bloated? Clear-minded? Rested? I’m listening to my body again. This helps me tune into my body’s warning signs early.
I am celebrating the small wins—like saying no to the drive-thru or choosing fruit over chips. Those moments matter. They’re proof that the comeback is happening.
Step Five: Stay Honest, Stay Supported
I’m keeping it real—with myself and with all of you. Because accountability means knowing when its wrong and putting a stop to it. Not being accountable means you know its wrong and do it anyway then you are where I am today. And this is a very ugly place. I had to get real honest, real fast. My village, that’s what keeps me going when motivation fades. I’ll be posting more updates, wins, struggles, recipes, tips, and everything in between. I would be so excited to have you walking this road with me.
Please share your stories, struggles and wins.
So What’s Next?
Well Luckily I'm not starting from scratch. I’m starting from years of poor choices and bad experience, I want my experience to be your warning. Every day is a chance for all of us to rebuild stronger, smarter, and more in tune with what the body truly needs.
If you have ever said this statement I've fallen off track—welcome to the club. No shame here. Just a whole lot of grace and a gentle nudge to start again today. Not Monday. Not when the stars align. Now.
Because Better Days aren’t just a dream—they’re a decision.
I hope you join me in this journey I would love to rise with you.
Love, Teri 💛
BONUS:
What Two Weeks of Junk Food Can Do to Your Body:
Significant Weight Gain (Especially Around the Midsection):
Even if your calorie intake isn't drastically higher, processed foods are often high in refined sugars, unhealthy fats, and sodium, leading to water retention and fat storage—especially visceral fat, which is linked to serious health issues.
Spikes in Blood Sugar and Insulin Resistance:
High-glycemic foods (like chips, sweets, and sodas) cause rapid blood sugar spikes, followed by crashes—putting stress on your pancreas and increasing your risk of type 2 diabetes.
Inflammation Goes Up:
Junk food triggers an inflammatory response in the body. This can lead to joint pain, fatigue, and worsened symptoms of chronic illnesses like autoimmune diseases.
Sluggish Digestion and Bloating:
The lack of fiber and high amounts of sodium and additives can slow down digestion, cause bloating, and disturb your gut microbiome—your body's “second brain.”
Cloudy Thinking and Brain Fog:
Your brain needs quality nutrients to function. Junk food can reduce mental clarity, focus, and even impair memory in the short term.
Fatigue and Low Energy:
Processed food can mess with your natural energy rhythm. Instead of sustained energy, you’ll feel quick highs followed by deep crashes, making even daily tasks feel exhausting.
Mood Swings and Irritability:
Junk food can deplete serotonin levels and alter neurotransmitters. This means more irritability, mood swings, and even symptoms of depression and anxiety.
Skin Breakouts and Dullness:
Increased sugar and dairy intake (common in junk foods) are major contributors to acne, dullness, and skin inflammation.
Strain on Liver and Kidneys:
Artificial colors, preservatives, and excess sodium force your liver and kidneys to work overtime filtering out toxins.
Weakened Immune System:
Nutrient-poor food decreases your body’s ability to fight off infections, so you may find yourself catching colds or feeling run down more easily.
In Just 14 Days, You Could Notice:
Your clothes fitting tighter
Trouble sleeping
Feeling constantly hungry (due to unbalanced hormones like leptin and ghrelin)
Difficulty focusing
Emotional eating patterns creeping in
The Good News:
Much of this is reversible. The body is incredibly resilient when given real food, hydration, rest, and movement. The sooner you catch the slide and pivot back to nourishing choices, the quicker your body starts to repair.
RECIPE"S
Ranch Dressing: Ingredients:
1 cup mayonnaise
1 cup buttermilk
1 tablespoon dried parsley
1 teaspoon dried dill weed
1 teaspoon dried chives
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
¼ teaspoon black pepper
2 teaspoon fresh lemon juice (optional)
Instructions:
Combine the base: Whisk together mayonnaise and buttermilk in a medium bowl until smooth.
Add seasonings: Add dried parsley, garlic powder, salt, onion powder, dill, and pepper.
Whisk until blended: Whisk until everything is well combined.
Chill: Place the dressing in the refrigerator to allow the flavors to meld, ideally for at least 20 minutes.
Tips and variations:
For a thicker dressing: Use more mayonnaise.
For a thinner dressing: Add a splash more buttermilk or milk.
Fresh herbs: You can substitute fresh herbs for dried, using more fresh herbs than dried (for example, 3 tablespoons fresh parsley instead of 1 tablespoon dried).
No mayo: If you don't want to use mayonnaise, you can try using sour cream or Greek yogurt as a base.
Flavor enhancements: Some recipes suggest adding a dash of white vinegar, Worcestershire sauce, or even a pinch of cayenne pepper for extra flavor.
Storage: Store the dressing in an airtight container in the refrigerator for up to 5 days.
Italian Dressing Ingredients
½ cup extra-virgin olive oil OR neutral vegetable oil, such as sunflower, safflower, or avocado oil
¼ cup white wine vinegar OR red wine vinegar
2 tablespoons water
1 to 2 teaspoons honey
1 teaspoon freshly squeezed lemon juice
3 tablespoons freshly grated Parmesan
¾ teaspoon garlic salt
¾ teaspoon dried parsley
¾ teaspoon dried basil
⅛ teaspoon dried oregano
Pinch of red pepper flakes
Freshly ground black pepper, to taste
Instructions
Measure all ingredients into a jar with a tight-fitting lid. Shake vigorously until well-blended and emulsified. Taste and adjust seasonings, adding more salt and pepper if necessary.
Equipment Needed
Mini Food Processor I use this one!
FRESH INGREDIENTS: The quality and freshness of your ingredients will affect the flavor of your dressing, so use fresh, high-quality ingredients for the best tasting dressing.
OIL: Use your favorite type of neutral-flavored oil, but keep in mind that some oils (such as olive oil) will thicken/solidify in the fridge.
VINEGAR: I actually prefer making this Italian Dressing recipe with half white wine vinegar and half red wine vinegar (so 2 T. of each).
HONEY: The honey mellows out the acidity of the dressing, but you may add more or less, to taste.
LEMON JUICE: Bottled lemon juice will work if you don't have fresh, but try to use one where "lemon juice" is the only ingredient.
GARLIC: If you'd like to incorporate fresh garlic for more zing, substitute ½ teaspoon sea salt plus one small clove of garlic, either pressed or grated, for the garlic salt.
HERBS: If you'd like to substitute any/all of the dried herbs with fresh, you'll need to multiply the amount X 3 (since fresh herbs are 3 X less potent than dried).
ALTERNATIVE METHODS: Instead of shaking this recipe in a jar, you may whisk ingredients together in a bowl OR process ingredients in a mini food processor/blend them in a blender instead.
LEFTOVERS: Store leftovers in a sealed container in the refrigerator. Allow to come to room temperature and shake well before using, particularly if your oil has thickened. If you need to bring your dressing to room temperature quickly, rest the dressing jar in a bowl of warm water for a few minutes and then shake.
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