Category Archives: Food

Healthy and Convenient Grocery Shopping Guide

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Do you ever wander aimlessly around the grocery store wondering what to buy? Or get bored with your meals? Or overcommit yourself to cooking all week and then end up not doing it at all?

Today I want to share with you tips to make your grocery shopping the last thing you have to worry about and, more importantly, how to make it work for you. It doesn’t matter what foods, meals, or lists work for someone else if you can’t implement it into your life. I will share my method and then break it down for YOU.

For me personally I don’t try to plan every single meal of the week. I usually end of buying too many ingredients, use some for different meals, and end up feeling overwhelmed and only getting to one or do.

Instead each week I pick 1-2 new meals to try (if I feel like it), with minimal ingredients, and than focus mainly on my staples. My meals and food staples being foods I enjoy, that make me feel good physically and emotionally, aka, no guilt.

When I think about planning my meals in general I know almost all my meals will have a fat, protein, and carb source and I will try to include a vegetable of some sort. (This resulted in years of coming home and trying to eat only meat and vegetables, only to end up ravenous and snack all night. I know I need carbs at dinner).

I then try to choose snacks that I know keep me satisfied and that are not easy to overeat. Popcorn, crackers, pretzels, and sometimes even nuts can be easy to overeat and don’t really fill me up or give me any nutrients so I tend to skip those. I know that protein bars, yogurt, fruits, proportioned packages of nuts, and sometimes little snack packs of veggies and hummus or fruit and cheese will automatically make the list.

This is how I break it down besides my 1-2 new meals I want to try. These are my staples and I look for them also every week.

Proteins

Ground turkey, beef, or bison.

Chicken breast or rotisserie chicken.

Eggs, egg whites, yogurt, cottage cheese.

Protein bars.

Turkey burgers.

Carbs

Sweet potatoes or potatoes. Sweet potato fries.

Rice or quinoa.

Ezekiel bread or Dave’s Killer Bread.

Oatmeal.

Fats

Avocado.

Peanut butter or almond butter.

Nuts.

Different kinds of cheese (feta, parmesan).

Olive oil when needed.

Veggies and fruit I like

Spinach, broccoli.

Zucchini and squash.

Diced onions.

Baby carrots.

Berries, bananas, pears, apples, peaches when in season.

Other things that make it into my  cart.

Single serving of chocolate milk.

Dark chocolate.

Frozen waffles.

Marinara sauce and pasta.

Chicken broth.

Grocery shopping becomes very easy and simple when you have your staples and then you can experiment with a new recipe here or there. The more simple the plan, the better I can stick to it.

I can then spice up my meals. For example.

Add avocado to my turkey burger.

Add greek yogurt, chives and diced bacon to my baked sweet potato.

Make some pasta and meat sauce with a sprinkle of cheese.

How to make this work for you.

Plan your 1-2 new meals that you want to try each week (if you do).

List all the ingredients.

List your favorite protein, carb, and fat sources so you have a variety of foods you enjoy that you can pair together.

List your favorite snacks that make you feel good, physically and emotionally.

In the beginning this does take a little extra work but once you start to implement it into your life you wont even have to think about it. That is a habit and once you get a good habit to stick (one after the other) you are on the path to success.

 

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What you really need to know about breakfast (and recipes to jumpstart your day)

Today I want to talk about what you really need to know about breakfast.

You will hear everything from breakfast doesn’t matter to that it is the most important meal of the day. You will hear that you should eat within 30 minutes upon waking or it is ok to wait a few hours. You will hear you should have bulletproof coffee, that you should eat carbs, and I even read an article the other day that you should not have carbs at breakfast. Everything of course is backed by some sort of study, that includes some type of science, that proves their point in some way.

What you really need to know about breakfast is what works for you. I  have people tell me they don’t have time, they are not a breakfast person, they are not hungry in the morning and breakfast makes them hungrier later on in the day. All fine, if you are getting the results you are seeking.

My point being that if something is not working for you, change it.

The main thing to ask yourself is this.

“Is what I am doing working for ME?”

If you don’t eat breakfast and are seeing results and able to keep your craving and energy levels in check then by all means keep at it. But if you are not seeing results or skip breakfast and eat too much later and experience a lot of craving and energy issues, experiment to see what a healthy breakfast can do for you.

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Oatmeal, egg whites, diced apples and cinnamon.

Should you eat carbs at breakfast?

I don’t see any reason to stay away from properly portioned carbs that make you feel good and give you the results you are seeking in terms of the way you look, feel and perform each and every day. The problem with most breakfast carb choices is that they come in forms of muffins, cereals, bagels, granola and processed varieties.

They are typically highly processed, low in protein and fiber, high in fat and or sugar and can leave you with a quick drop in energy. Also things like muffins and pancakes tend to be easier to overeat then things like oatmeal, fruit, yogurt and eggs.

Carbs at breakfast is not a bad thing if you choose ones that are more beneficial to your health, like oatmeal, sprouted grains, potatoes, fruit and vegetables and you keep them in moderate portions. They keep you fuller longer and tend to have more nutrients and fiber. Different people will get results on different food selections.

Instead of worrying quite so much about what exactly you eat, try this.

Pair your morning carb with a protein or fat. All carbs are broken down into sugar,  from bagels to vegetables. They all break down to the same thing. Vegetables differ than bagels because of their high fiber and water content and have less of an impact on our blood sugar when eaten.

They enter our blood stream at a much slower than pace then a bagel which can quickly spike our blood sugar levels making us more prone to hunger and cravings later on and send our energy levels crashing.  Protein and fats also have less of an impact on insulin and a great pair for carbs.

One of the best things you can do to help manage your hunger, craving and energy levels is to pair a protein or fat with your carbs. This helps stabilize blood sugar levels and is the single most important thing I do with my diet. 

First and foremost it is about what works for you, what gets you the results you are seeking and what leaves you feeling good. You just have to take the time to experiment and if something you have been doing for years is not working, it is time for a change.

Here are a few breakfast ideas  to start your day off strong besides eggs and toast.

 

  • Berry and Yogurt Parfait ( 1 cup of plain greek yogurt, 1 tbsp honey, 1 cup of berries, 1-2 TBSP of slivered almonds or walnuts).
  • Protein Smoothie ( 1 scoop or protein powder or you choice, 1/2 banana, 1 cup of frozen strawberries, 1 tbsp of peanut butter)
  • Sweet or Savory Sweet Potato Cakes ( 1 peeled sweet potato shredded, mixed with 2 eggs, cook like pancakes). For a sweet flavor add cinnamon, for savory add garlic powder, pepper, whatever your heart desires.
  • Grain Free Pancakes (2 bananas, 2 TBSP of almond butter, 4 eggs and cook like pancakes)
  • Endless Option Egg Bake (recipe below and feel free to mix and match the veggies, meat, and cheese as you see fit).

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Ingredients:
  • 4 eggs
  • 1/2 carton of egg whites
  • 1/2 diced onion
  • huge handful of spinach
  • 1 pack of breakfast sausage
  • Parmesan Cheese to sprinkle

Any seasonings like garlic, basil, cayenne pepper, oregano, etc.

Also you can add any veggies you choose, take out the meat.

Directions:
  1. Brown meat and onions.
  2. In a sprayed dish layer meat, veggies, and pour eggs over.
  3. Sprinkle parmesan cheese on top.
  4. Bake at 350 for about an hour.

Now get after it, start experimenting and find your unique formula!

 

 

4 strategies to stay consistent with the exercise you know you should be doing

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One thing I hear from women over and over who are not getting results in the gym is that they have trouble stay consistent, committed, and are really just craving enough energy and motivation to get to the gym.

Look, we all know we should be exercising, it’s no secret, but just owning a workout plan doesn’t ensure that we will actually do the work we are suppose too.

You see, there is a huge gap between knowing what to do and actually doing it. Many of us know what do and if we don’t know we can easily search for it online. Yet there are several factors we never take into account.

Consistency. Actually showing up.

How to implement or develop a routine.

Taking your own lifestyle into consideration.

Proper nutrition and health of your metabolism.

What to do when you don’t feel like getting out of bed in the morning, working out when your kid naps, or how to motivate yourself after a 10 hour day at work.

These are all important factors that somehow get overlooked. The idea that we simply need to “just workout more” is a level 1 way of thinking. In order to overcome this we need to level up and figure out what really gets in the way and how to address it.

Today I am talking 4 strategies to help you stay more consistent and implement what you already know you are suppose to do.

Prioritize what will have the most impact on your results.

Solid nutrition is first and foremost the most important, which I will go into further in this post, but when it comes to working out, if you only have 30 minutes to workout 3 times a week choose weight training.

Weight training is best way to create muscle and lose fat over any other program. Long duration cardio and burning more calories will not only bump up your hunger levels but can also strip your precious lean muscle mass which we so desperately need to hold on to.

Sprints or high intensity training can bump up your metabolism but don’t create strength and body change the same way weight training does.

You can also create a “cardio” like effect by the way you pair your exercises together, resting less, or adding more weight.

When you commit to shorter weight training sessions you are already one step ahead of the game. You are controlling your hunger better (ever notice too much exercise makes you hungrier and have more cravings), you are managing your time better, and you are prioritizing what needs to be done first when you have the time.

Play mind games with yourself. 

More often than not, starting the workout is the hardest part. It is like getting out of bed in the morning. Sometimes it just feels so brutal but once you are up, you are ready to go. Same thing with workouts.

The truth is you will not always feel motivated to workout, so stop relying on that. You will not always have the willpower to just be more disciplined, so stop relying on that. Sometimes you may just have to play mind games with yourself to get the work done.

For example when you don’t feel like starting commit to 5 minutes and once that passes commit to 5 more.  Commit again until the workout is done. If after 20 minutes you truly feel the workout is hurting more than helping cut it there.

During your sets. Focus on the exercise or set at a time.  I love the psychology of just focusing on the two exercises at the same time, with a superset which is alternating between two exercises. If I can just focus on the first pair for 2-3 rounds I can feel successful before moving on to the next pair.

Something about narrowing the focus on a couple exercises instead of an entire workout takes away the enormity and overwhelm of it all. Ask yourself how you can simply make that set the best set.

Commit to less to get more.

Commit to exercising 6 days a week for a hour and you will quickly learn that a schedule like that is hard to maintain. Family in town? Go on a vacation? Insanely busy week at work? Kid gets sick? You can’t control these factors so always commit to the minimal effective dose of exercise you need to get results.

What is the least amount you need to workout to see body change or maintenance.? You still have to put in the work, but not as often or in as much quantity as you think. Intensity will always trump duration so keep in mind that with shorter workouts, there always needs to be a greater demand on the body. 

More breathlessness, perhaps more weight added and/or less rest. You don’t need 6 days a week when you have these factors pooled together in a few great workouts.

Check in with how your workouts affect you hunger and craving levels.

I don’t know about you but the more exercise I do the hungrier I get. Why? I am demanding a lot of my body and need the support of my nutrition. When increasing exercise it is the worst time to cut calories. The body will have a compensatory effect and be more likely to overeat or crave more food.

When starting a new exercise program don’t automatically resort to cutting calories and eating stricter. I have my clients focus on the P and the N. Portions and nutrients.

Where can I fit more nutritious food into my day?

How can I do it in a way where I keep portions in check and feel satisfied?

The answer is not to get stricter. The answer is to learn how to find a balance between not being deprived and being satisfied so yes I am giving you the permission you need to include wine, chocolate and bread in life in moderate amounts.

Pay attention to how high stress and low sleep might be affecting your appetite as well. All these things are contributing factors so it is easy to see why it is incredibly important to simplify your workout and the time you do it in. You have a lot on your plate to begin with!

Remember that being consistent is not about being perfect. It is about focusing on the decisions and choices that will have the most impact on your results. Trying to do everything all at once will overload your physical and mental state. And your results depend on how likely you are to keep working out week in, week out and how likely you are to manage nutrition.

If I asked you if you could start by just getting to the gym 1 more day a week than you currently are, doesn’t that feel a lot more doable than asking you to get there 6?

Whatever your next step is the more confident you feel about doing it, the more likely you will do it. Once you build more confidence the cycle repeats itself. Take action, build competence, build confidence. Repeat until it becomes a habit.

How to transition eating from diet to lifestyle

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Have you tried a diet before? I have. Quite a few actually.

Atkins for maybe 3 days. I was miserable and hungry and instantly knew it was ridiculous.

A detox. Made it only a day. Same result, same feelings.

The Slim Fast diet. Actually made it 2 weeks on this one, mostly because I did like the chocolate shakes.  I freaked out one night and wondered what I would eat ongoing if I didn’t buy the shakes. Again realized it was ridiculous.

The Clean Eating diet. This one seemed rather innocent actually, like most whole food meal plans. I was eating quality amounts of foods, often throughout the day. My hunger felt in control and my energy good enough. Then I realized I was scared to use ketchup, eat dessert other than my Sunday night treat meal, and was in pure agony trying to make food decisions at social gathering and at dinners away from home.

I know diets don’t work long term. Our country is screaming loud and clear that diets don’t work by  our health epidemic and food obsession and search for the one plan that will actually work. I have chats with friends and clients who know diets don’t work and then the next week I see their Whole30 post on Instagram. Sigh.

Diets don’t work long term but we try to do them anyways.

Here is the thing. It doesn’t really matter what anyone else says. If you feel a diet can help control your eating, benefit your health, or improve your life in some way, you are going to try it and experience it for yourself until you make up your mind. Which is fine. No judgements because everyone is entitled to their own experience.

Here is where I can help.

Today’s post is going to cover how to transition yourself off a diet so you can actually apply what you learned from it (because you probably did learn something even if it was that it didn’t work), continue to get results, and trust yourself around food without a meal plan, without a food list.

I am not a doctor. I am not a registered dietician. I have knowledge and certifications in nutrition and results but I am not here to diagnose anything or tell you what to eat, in what amounts, at what times.

I am here to share concepts and tools that can benefit you by relinquishing the need to be on a diet, on a meal plan, in control all the time.

The ideal end results? A lifestyle that is less obsessed around food, dieting, and quick fixes, a mindset that is in for the long haul, and a body that follows.

Here are 3 “food for thought” insights to help get you outta the diet mindset and into a lifelong way of eating, chocolate and wine included.

Food matters, habits matter more.

It matters that you eat quality foods in appropriate portions but this advice alone will not help you long term. It matters, but habits matter more.

Habits are not bad but they are tricky.They somehow emerge without your permission and develop without your knowledge.

Habits can be good because once they become automatic they require you to think less. The brain likes effortless. The key is to adopt habits that serve your life, your goals and desires.

Snacking at night is a habit. Even though you may not want to be doing it, it feels very easy for the brain and will take a lot of effort to break.

Playing with your dog or kids before bed instead of snacking is also a habit. It too can feel effortless and resisting that fridge will not feel quite so draining.

When you think of habits you want to change, think of ways you can improve them first. Be better before strict. You do not have to resort to changing everything.

If you constantly forget to eat breakfast could you just start by grabbing a yogurt on your way out the door instead of trying to make a full breakfast?

If night time snacking is your enemy could you allow yourself to have a banana and peanut butter or an egg and 1 piece of toast or something along those lines that feels satisfying?

It may seem like a lot but if you are going to snack your way until bedtime these 200 extra calories will be a huge improvement.

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Expose yourself to the food you fear.

Diets always have rules. There are always restrictions. There are always tools that keep us tracking something. Eat this, not that. Eat only 40% of calories from carbs. Count your calories and don’t go over. Count your calories to match your activity level.

I don’t think tracking is bad but I don’t think it is something that most can fit effortlessly into their lifestyle, or would want to fit into their lifestyle. In any sense this can become an obsession. There was a time when people didn’t think quite as much about what they ate and were much healthier and happier.

So instead of analyzing what you should and shouldn’t eat all the time, I challenge you to this.

Expose yourself to the food you fear. Are you scared that you will eat the entire pizza instead of just 2 slices? Are you unable to keep ice cream in the house because it will only last a day? Do you eat all the chips and salsa before your dinner arrives?

Chips and salsa use to be my kryptonite and I use to eat them all! I would get so upset with myself that I banned chips and salsa from my life not allowing myself to have even 1.

One day at a Mexican restaurant I wondered in my head if I was really going to never eat chips and salsa again and how depressing that felt based on my simple fear of no control. So I allowed myself a 3 chip rule, and whenever exposed would allow myself 3 chips but not a single one more. I did this for years. Now I can happily be presented with them and not only control  myself but not count either.

I eat knowing that a few will satisfy me and leave me feeling good physically (no bloating and being stuffed) and good emotionally ( not regret, guilt, or self shaming).

Give it a try. A piece of chocolate a day. A glass of wine mid week when you think you should only save a bottle for the weekend. Your favorite snack that you always go overboard on.

Set an initial number to follow and then see how it plays out over time. You may overindulge the first few times but don’t give up. Keep practicing until that food no longer has control over you.

Delay gratification.

The term delay discounting is a term and concept I learned from one of my favorite books on self control, The Willpower Instinct, by Kelly McGonigal, which states that the longer you have to wait for a reward (in this case food) the less it means to you.

Future food rewards don’t seem to mean as much to us humans as having the food right this very moment. Neuroscientists have actually studied this concept and when we put a delay on food our brain treats it like a future reward not immediate gratification. To put it simply it means less to us.

You can implement this starting this very moment. Whether it is avoiding donuts in the office or you are headed to the fridge after dinner: try waiting 10 minutes before you eat what you want.

Create some distance and remove yourself from the kitchen, the office, or cover up that candy jar calling your name. Once your 10 minutes are up stop trying to resist and see if you still want what is calling your name.

Or could you perhaps delay that another 20 minutes? Or all day?

Sometimes you may choose to indulge and that is ok but sometimes you may realize that your desires were more about having something instantly than having anything at all.

 

Listen, I get the temptations with diets. They fill us with hope. It feels like this time will be different. This will be the time when all your food struggles dissipate and you can finally have the food freedom and body you are seeking. You can envision the person you want to be come and set yourself up with very high expectations.

Committing to a diet makes us feel good before anything is even done and is often the most rewarding part of the process. I truly believe they can teach us what works or doesn’t work for our bodies but only you can learn through your experience.

If you do use a diet just to get motivated, have some control and direction remember the following:

Habits matter more than food rules and lists. Focus on habit change as much as you focus on eating healthier otherwise your old pattern will show up down the road guaranteed.

Exposure yourself to the food you fear so you are not spending your life in a constant battle with it. It’s fine to resist bread for a week but are you really going to avoid it forever?

Delay your desired food to test yourself to see if you really want it. This is a great tip you can apply anywhere.

As always would love to hear your thoughts.

 

Is “Just Eat Mindfully” really helpful advice?


If I am guessing correctly the following advice may cause you to roll your eyes or maybe just feel very annoying.

Just eat mindfully.

Eat intuitively.

Take a deep breath before you meal.

Chew your food bites 15 times before swallowing.

I get it though. In between chasing kids around the house, at your desk for lunch during a stressful day at work, or on the go grabbing food wherever you can, this advice just doesn’t cut it.

Though this advice is not made up out of thin air and often IS given with good intention.

Improving mindfulness in general has shown to have a positive impact on helping control impulse, improve willpower, and is beneficial in trying to make positive habit change.

The book The Willpower Instinct by Kelly McGonigal says, “Neuroscientists have discovered that when you ask the brain to mediate, it gets better not just at meditating, but at a wide range of self-control skills, including attention, focus, stress management, impulse control and self awareness.”

Expert nutrition company Precision Nutrition sites the benefits of slow eating.

“The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being.

When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.”

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All these methods have merit, and I don’t doubt that they are effective, but the more important question is:

How can you make it work for you, given your circumstances.

Just yesterday I inhaled a bowl of pasta the second I put my newborn down for a nap. So much for mindful eating.

So instead of going to extremes and stressing yourself out with counting bites of food or thinking about it just a little too hard, here are a few tips to keep in mind.

  • If you have to eat fast, wait before going back for seconds or eating more. It might not be ideal but giving yourself some time after a meal is the next best alternative to eating slower.
  • Practice when you can. If you do find an opportunity to eat slow, practice. Take a bite and wait a few minutes. Whether you are eating a banana, a protein bar, or a cookie, or dinner see how slow you can consume the food.
  • Simply be aware of how fast you eat without forcing yourself to change. Awareness is a huge step and often underrated when it comes to creating new habits. Note how fast you eat and when. Note how it makes you feel. Don’t try to change it all at once. Once you identify a pattern it will be in the forefront of your mind and then you can decide how important the change is to you.
  • Start small. Try to eat the first few bites of your meal slowly. Then the next time try to eat half your meal slowly. So what if you devour the rest of your meal, you are making small improvements and they will add up.

I hope you feel this is practical advice you can implement into your life. Advice only works if you can apply it and often implementing is most of the battle.

To think that we can overhaul our whole life and deeply ingrained habits in one sitting is unrealistic and often takes us one step forward and then three steps back. Take well intended advice and break it down into ways that work for you and don’t let perfect be the enemy of good.

4 Ways to Get Your Man On Board With Healthy Eating

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It can feel frustrating, un-motivating and derailing to your health and fitness goals if your boyfriend/husband/partner decides not to jump on the healthy eating train with you.

It might look like this. You express your new journey, stock up on healthy options at the grocery store, prepare a colorful looking dinner and have a few days of solid “on plan” eating. Inevitably he then comes home with a pizza and breadsticks or you both go out to dinner and you order a salad and water and he decides on a big bacon burger, fries and beer.

Here’s the thing.

No one wants to be forced to changed and even if he may have some interest in being healthier he for sure doesn’t want to be scolded or frowned upon for his food choices. But there has gotta be a happy medium, right?

It is a dilema that many couples have and today I want to share some insights and strategies to help deal with someone who just doesn’t want to get on board with healthy eating (or get on board as much as you).

I can share from personal experience. My man and I are both very much into health and fitness but eat very differently and view healthy eating in different ways. Let me tell you, this can be just as challenging.

He eats chicken fingers, lots of pasta, pizza and cinnamon toast crunch or apple jacks depending on the week. If we get Mexican food he almost always gets a burrito and at most restaurants gets some sort of bacon burger with fries.

I on the other hand really feel best when I eat my plain brown rice, crockpot chicken and veggies and fruit every day. I like my dark chocolate (that he took a bite of one weekend why I was away and spit out immediately) and limit my greasy food intake. I think everything he eats tastes delicious but it usually stop at a bite or two (he would argue 3 or 4).

We eat very differently but ultimately he knows vegetables are crucial to good health and I have loosened up around food because, well, bread, wine, and pizza are a part of life. I would rather learn how to moderate my intake around them ( because I feel best when I do) than try to avoid them forever.

So how do we manage this when our versions of healthy are different? Here are 4 strategies I have used that have helped us comprise and blend our two eating worlds together so it doesn’t feel quite so challenging.

Spice up the veggies.

Coat veggies with all the good stuff when you cook them. When I first started making vegetables for Shawn I used way more butter, oil, and seasonings than I cared for.

My steamed broccoli just wasn’t making the cut and I didn’t want him and my vegetables to get off on the wrong foot. Knowing a little extra sodium and fat wouldn’t make or break my diet I would eat them. Gradually (whether he knows this or not) I started lessening the butter and seasonings and now have found a happy medium that we both enjoy.

It only took a couple months but not only does he eat vegetables without giving me a hard time, he cooks them himself.

He knew he could stand to eat a few more vegetables and I realized a little fat and sodium isn’t going to make or break my diet.

Don’t overhaul his diet.

The biggest recipe for failing is trying to change everything all at once. This is a formula I use with all of my clients trying to implement healthy habits, from eating to working out.  Big drastic change usually doesn’t work. It is small change implemented over time.

We don’t always eat the same and on nights like that this is how it goes. Shawn eats his chicken fingers with a side of vegetable. I eat mine with a turkey burger.

He cooks up his pizza and I make a side salad he actually likes for both of us but add chicken to mine. He makes prosciutto wrapped asparagus and eats it as a side of pasta.  And sometimes I just eat that pasta.

He is not changing everything but he is changing something and I am pretty sure he feels a little healthier and has most definitely been able to sustain this way of eating for years now. Why? Because he actually likes the way he is eating.

Is this the most clean diet ever? No but it works for him and he stays healthy and fit. Do I really need to try to get him to change just to match my eating so I feel better about everything? No.

Make two varieties of one dinner.

No one wants to make two different dinners, I get it, but often it is helpful to make a dinner and alter the ingredients just slightly.

For example, we make turkey burgers and sweet potatoes fries (lots of seasoning) and he uses a bun and I skip it.

He bbq’s carne asada and make a burrito with beans, rice, and cheese. I opt for a salad with similar ingredients but also some diced tomato and avocado.

We make spaghetti and meat sauce and keep them separate so I can choose less pasta and more meat if I wish with a side of a vegetable we both like.

I’ll make a chicken dish and we will have cheesy vegetables on the side.

Practice Portion Control.

Could you use this challenge as a time to practice portion control?

Avoiding food completely can be a great start in the beginning but isn’t a realistic solution for the long haul. Having your man eat different than you is a great lesson in exposing yourself to the food you fear and practicing portion control anyways.

For me personally it has actually helped balance my sometimes too strict approach to food. So often we think eating healthier means that we have to comply to a diet at all times, eliminate condiments, and our favorite adult beverages.

Sure you may have to adjust if you are seeking certain changes but giving up certain foods for good or eating in a way you cannot maintain is a sure sign that it is not sustainable. If a diet is unsustainable the results will be as well. Focus on what you can control, not what you can’t. That leads me to my last point.

It’s not all about him. Do you.

Be honest and have a chat but ultimately do you. You have made a decision to eat healthier for a reason and you can convey that to him openly and honestly.

Let him know what you may struggle with or what things he does that might make it difficult for you (offering you snacks, suggesting fast food for dinner). Let him know how this change would impact your life positivity and let him know how much his support would mean to you.

The reality is no matter how much you want him to join you, you can’t force him and if you do it could easily turn up in resentment in the relationship. If he decides not to get on board you have two options. You can give up on your goals and health or you can move forward anyway.

Ultimately this a lesson you can learn form each other. It doesn’t have to be all or nothing. You don’t have to go extreme either way and you can find a safe, healthy and sane middle ground.

Quinoa, Broccoli, and Cheese Egg Muffins

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In my efforts to keep eating and simple as possible I love recipes like this that can double as a quick on the go snack or part of my meal at home. And I often do “breakfast” meals at lunch and dinner too.

These quinoa muffins pair easily with a side of toast, potatoes, or fruit, for a complete meal and are a great balance of protein, fats, carbs, and nutrients to keep your cravings in check and energy high.


Ingredients:

  • 5 whole eggs
  • 1 cup of liquid egg whites (or 4 egg whites)
  • 1 tbsp of greek yogurt
  • 1 cup of cooked quinoa
  • 1.5 cup of cooked broccoli
  • 1/3 cup of diced onion (white or green)
  • 1/2 cup of diced mushrooms sautéed
  • 1/2 cup of cheese of your choice ( I use cheddar or parmesan)
  • Sprinkle of salt and pepper

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Directions:

** I always prepare the veggies and quinoa first. Cook quinoa according to directions on package. Lightly sauté the broccoli, onions and mushrooms and set aside.

  1. Preheat oven to 375F.
  2. Beat together the eggs, egg whites and greek yogurt. Add salt and pepper.
  3. Add quinoa and veggies and mix together.
  4. Divide the mixture evenly into 12 muffin tins (coated with oil a non stick cooking spray) and bake for 25-30 minutes or until the mixture is cooked fully.
  5. Cool before serving. Set aside the rest for quick snacks and meals during the week.

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Dinner tonight! I got ya covered….

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This little beauty of a dinner was so simple and yummy I just had to share. You know my dinner pics will always look as they are, without any staging, because thats how they come about. Food presentation is fun to look at but lets just be real about how most of us feel on a everyday basis. Make food, get it on the table, try to have time to enjoy it.

So today I share with you my recipe for meat muffins and also quickly attached a few directions about the sweet and savory carrots and spinach, feta salad.

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Meat Muffins

Ingredients:

  • 1 teaspoon olive oil
  • 1/2 cup finely chopped onion
  • 1 teaspoon oregano (or a sprinkle of cayenne pepper for added spice)
  • 2 garlic cloves, minced or 2 tbsp of pre minced garlic
  • 1 package of lean turkey meat or lean beef
  • 1 cup Quick cooking oats 
  • 2 tablespoons mustard
  • 1/4 teaspoon freshly ground black pepper
  • 3 large egg whites or 1 whole egg
  • Cooking spray or muffin liners
  • Optional: Choice of veggies ( I used chopped bell peppers, mushrooms and chives for this one)

Preparation:

  • Preheat oven to 350°.
  • Heat the olive oil in a large skillet over medium-high heat. Add chopped onion, garlic, spices and veggies and saute for a couple minutes
  • Combine onion mixture and the remaining ingredients except cooking spray in a large bowl.
  • Spoon the meat mixture into muffin cups coated with cooking spray. Bake at 350° for 25 minutes or cooked all the way through.
  • Top with ketchup if desired. I always look for one free of high fructose corn syrup.

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While these are baking you can put together your two sides.

You can access the salad recipe here.

For the carrots. Bring water to a boil in a small pot. Add a pack of baby carrots after you take them out of the wrapper. Boil until soft. Drain and return to pan that is still warm, heat off. Add 1-2 TBSP of butter and 2  TBSP of brown sugar. Adjust to your liking as I personally do something different every time. Mix together and the heated pan will melt the butter and mix the sugar together.

And  that’s it! They are ready to enjoy. 🙂

3 ways cheat meals are failing you


When I go out to dinner and have a cheat meal I feel the need to eat everything because I don’t want to take home leftovers and be tempted by them when tomorrow I have to start over.

Can you relate? For me I was never a fan of cheat or treat meals but I experimented with them over the years because it kinda made sense.

When I worked hard all week to be compliant and disciplined with my eating it felt very natural to feel like I had earned a reward and some freedom in my eating choices for a meal or even a day.

It felt sensible, innocent, and harmless. What I have noticed over the years, through my own experience, and the experiences of others, is that cheat meals seem to do more harm than good.

From a psychological perspective I can see why. There is a term called moral licensing that pretty much says being good gives yourself permission to be bad. Making “good” food choices all week makes you feel good about yourself therefore making you more likely to give in especially when you have conflicting desires like, “I really want to be good but I also want that cheeseburger and fries.”

As humans we often like to moralize anything that matches our impulses to make ourselves feel better. The more we can reduce pain, stress, and negativity the happier we will be. Or so we think.

Whether people realize it or not cheat meals have a significant impact on the way we think about food, eating, and ourselves. Here is how.

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I have to eat it all otherwise I can’t cheat again until next week….

Cheat meals turn eating into a measure of worth.

The name cheat meals has commonly been changed to treat meals to take away the negative connotation that people are being bad when they indulge out of their normal regime.

Ironically the word treat seems to imply that we are deserving for having a good week or staying compliant to a plan. I wrote an entire blog post about labeling food as good or bad which you can access here, but ultimately we start to apply it to our self worth which is completely absurd.

When I eat good foods I am good. When I eat bad foods I bad.

When I stick to my diet I am worthy. When I fall off of it I am not.

Food is just food and the less we can associate food with labeling the more we can eat food based on how we feel, whether or not we are hungry, and how much we really need. Food labeling encourages a black or white way of thinking like there is no middle ground. It makes us feel like we have to food choices in life, only being on track of off track.

The last place our self worth is defined is in the food we choose to eat.

They don’t take into account how you feel in the moment.

When I experimented with adding cheat meals into my diet I found that even after my week of good eating, I didn’t always want a cheat meal but I ate it because I deserved it and if I didn’t eat it then, I would have to wait an entire week to have it again.

Can you see where this completely ignored any awareness in regards to my body and only focused on rules and restrictions I placed on myself?

I also had times where cheat meals would turn into all out binges or a days worth of cheat eating if I messed up I might as well wait until tomorrow to start again fresh. Like the scenario at the beginning of this post, no cheat leftover could be left in the house because it would ruin tomorrow if I was trying to start clean. It didn’t matter if I was hungry or a certain food would make me more satisfied I just went along with this mentality.

This is equivalent to getting into a fender bender and than ramming your car into a wall anyway. You have the option to fix yourself mid binge.  You have the option to bring more awareness to the moment and realize that you have the power and choice to switch gears. You have the knowledge that every choice can make a difference.

They perpetuate the all or nothing mentally.

This is essentially what this entire post is breaking down. The idea that eating has to be perfect and on plan or you fall off the wagon all together. I don’t even like the idea of a wagon. You are never on or off the wagon you just are.

Overdoing it one night just to wake up the next day and hardly eat until dinner time is a prime example of getting caught up to two extremes and never finding that middle, moderate ground.

I had a client tell me the other day that this whole perspective I talk about, practicing to navigate eating in between the extremes of deprivation and overindulgence sounds great in theory, but it is hard.  Really hard. I couldn’t agree more.

But just like with every hard endeavor in life you practice. You fail. You try again. It is really hard to accept this eating but it is no different. You practice. You fail. You try again. Repeat this 20 times and maybe on the 21st you will get a little better and the next times and the next time.

How to break the cheat meal cycle.

I know you may be wondering what in the world you are supposed to do next. The question I like to ask people is this: why do you feel the need to have a cheat meal? Usually it is because people have been depriving themselves too much during the week. The more deprived you feel, the more likely you will be to overindulge at some point.

What you eat tomorrow is highly dependent on what you eat today. So while you might feel great restricting food all day, feeling strong and in control don’t be surprised if that night or that weekend you overindulge more than you cared for.

The answer is to feel more satisfied during the week so you don’t feel the need for cheats and treats.

Why not eat eggs and bacon for breakfast instead of egg whites and spinach?

Why not add cheese on your salad instead of just chicken and lettuce?

Why not eat a piece of chocolate every single day?

Why not feel more satisfied every single day of the week so you don’t feel like you are missing out or need to go all out on the weekend?

Perfect eating never leads to long term success. Consistency beats perfection and you may just be surprised how much easier it all feels when you learn to trust yourself more around any food every single day and not wait until the grand designated cheat opportunity.

If you want tips and insights like theseI send out weekly emails full of food, fitness and mindset strategies you won’t get anywhere else. Get on my list here.

A Step by Step Guide to Cultivating A Diet Free Lifestyle


IMG_1700With my 5 – Week Refresh program launching this week I wanted to touch on the subject of creating a diet free lifestyle, and am doing so without addressing food all that much.

In essence diets are simply the kinds of food that a person eats. In fact, people all over the world eat differently (different diets) and maintain a healthy and fit lifestyle.  Except in modern society diets are referred to more in terms of restrictions of certain foods, food groups in attempts to lose weight or change the body.

And restriction itself is the farthest thing from the answer to sustainable weight/fat loss or body change.Yet so many people are tempted by meal plans, the newest diet, cleanses, food rules and detoxes even when the reality is that they just do not work.

The perfect way of eating is very grey but as humans we really, really want it to be black and white. Like if someone could just tell us what to do, we would follow it. We all do it. I have done it.

We blame being lazy, having no time, needing to be told what to do, and having no self control as the reasons why we just can’t stay on track. Here in itself is where the problem starts. The mindset behind eating. The perception of what you should and shouldn’t do and the reasons you tell yourself you can’t do it.

I am big on personal responsibility but in a way it is hard to blame people 100% for this failure because our culture has engrained this all or nothing approach as if there is no middle ground, as if there is no other way.

You are either all in on a diet that allows certain foods and bans others or you just give up and eat with abandon because it won’t really matter anyways.

I like to look at it this way. Our culture is responsible for putting out this type of information 100% and we each have 100% responsibility to do something about it. I took this equal responsibility concept from a recent read The Big Leap.

To put it simply, it all begins with the way your perception and how you choose to react in any given situation.

I know you were hoping for a step by step guideline that said at breakfast you eat eggs and veggies or a carb or protein source but today we are going about this in the complete opposite way.

So let’s start with a refresh on your perspective.

Meal plans, rules and restrictions create dependency and don’t even give us the opportunity to fend for ourselves when diet foods are not within arms reach. Office parties, social gatherings, nights out with friends. What are you really suppose to do if you show up and there is only chips and dip and you are starving? You could:

  1. white knuckle your way through the party
  2. eat ALL the chips and salsa
  3. eat a few chips and call it a day

Most people rarely ever choose c. It is usually a, followed by a binge later on, or b, followed by a period of guilt, remorse and shame and then back to your strict ways the next day because you already screwed yourself for the day anyways so why bother making good choices for dinner? Even worse if it is a Saturday night, you might just as well wait until Monday.

It creates a viscous cycle that keeps us tight on plan for a time, and then inevitably we will fall off, experience guilt and then get back on the same plan.

It’s tempting though, I get it. It feels organized, it feels in control, it feel like you are disciplined enough to achieve success. I will start by breaking down 4 steps to help to break the diet cycle.

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Feeling stuck in the diet cycle is a learning experience. It won’t go away until you learn what you need to know. And you will learn it once you adopt these strategies.

Step 1: Consider the sustainability factor

The success of a diet does not only depend on results, it depends on lasting results. So often I have people tell me things like this.

“The Whole30 really makes me crave sugar less.”

“Weight Watchers works when I do it.”

“I feel great when I go gluten free.”

The question always remains, “How long did that last?”

Because short term results are all good and well but what is the point if you can not make it last. Whenever I get tempted by the latest diet or food trend or seeing some fit chicks meal plan I ask myself, “Am I willing to eat like this forever?” If the answer is no, I know I check myself and turn back to trusting myself and my process.

Step 2: Habit awareness is more important than you think.

What does this look like? First off eating is highly automatic and in order to break poor habits you have to plan, prepare, and actually stop, think and contemplate about the foods you are choosing to consume and why.

It could be as simple as swapping out your morning donut for greek yogurt and fruit or as complicated as working to intentionally fight the stressed out binge. The more you start to pay attention, the better chance you have at learning where you are most likely to give in and have the power to actually do something about it.

In the book The Power of Habit, by Charles Duhigg, he has a habit loop theory that suggests that you can’t simply get rid of bad habits you can only replace them.

The human brain likes effortless and most people have been wrapped up in bad habits for so long they no longer realize they are doing them. In essence the key is to be aware and learn to change your routine. If coming home from work is leaves you immediately in a stressed out binge at the fridge door, the idea is that you occupy your time with something else the moment you walk in the door. This takes time, patience and lots of trial and error before you find success.

Step 3: Nutrients and portions.

What if you said goodbye to all the food rules you have tried or been taught and focused on just two concepts? Eating foods high in nutrients and portion control. What if you started to pay attention to how you felt eating by navigating the space between deprived and an all out binge?

You know this. More veggies, less pop tarts, stop at 2 pieces of pizza.

I am completely aware it is not this simple but unless you have a uber specific physique or endurance goal or just want to get in the best shape of your entire life you don’t need to make it so complicated on yourself.

This does take a little bit of introspection and work and while it might feel more difficult in the beginning than someone telling you to have chicken breast and broccoli for lunch it provides you with the tools that you can take wherever, whenever.

Step 4: Practice The Self Trust Solution

The ability to stop turning to meal plans and food restrictions begins with the ability to turn inward and learn the tools and insights to trust yourself any time, any place, with any food.

The best way to trust yourself is to trust yourself and see what happens.

Cultivating a diet free life style is figuring out what gets in the way of eating in a way that is sustainable. I love to quote Brene Brown with “How-to’s don’t work if you don’t talk about gets in the way.”

Diets don’t give you the tools you need to move forward. They don’t address things like willpower, habits, stressful/emotional eating, moralizing food or finding way to eat moderately and mindfully.  They try to give you a complete life overhaul in week 1.

You get blasted with information and then are left wondering how you can possibly implement everything you know ongoing.

The reality is this cycle will continue unless you are given the tools to break it. It all begins with your mindset and the willingness to make that the focus and let go of food rules and find what I like to call food freedom.

Here’s a quick recap.

  1. When tempted by a diet ask yourself, “Is this a way I can eat forever”
  2. Focus on changing one habit that you feel is most detrimental to your health by replacing the routine.
  3. Focus on nutrients in your diet and portion control.
  4. Practice trusting yourself around food without being on a diet.