Emily Miner

Healthy Panang Curry

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This post has been a long time coming but, it’s finally here!

I loooooove Thai food and specifically, Panang Curry. Unforch, many of these dishes are high in both fat (coconut milk) and carbs (rice + sugar), which is a combination that we generally want to avoid in a fat loss lifestyle (this does not mean we are pursuing fat loss 24/7 which is neither healthy nor sustainable). I don’t order this dish out often but when I do, I add chicken, skip the rice* and request extra veggies instead.

*Rice and carbs in general are not “bad”, and you can still eat them if you have fat loss goals. However, I prefer that they come from unprocessed foods and do not need the addition of what is often a multi-serving portion of jasmine rice that accompanies this meal at restaurants on top of the sugar often used in its preparation.

Since I enjoy eating it so much, I figured I should learn how to make a healthier version myself. Not surprisingly, many recipes either called for ingredients that I don’t keep on hand or were time and labor intensive #icant. This one from The Defined Dish came close and was the inspiration for my version but it lacked the subtle sweetness characteristic of this dish and used more oil than necessary. Also, Thai basil leaf is not a pantry staple of mine. And I don’t know about you but I have no interest in running around looking for an ingredient (or three!) that imma use once so, nor do I have the time for 20 steps to dinner on the table, so here we are.

High in protein, fiber and healthy fats, this dish will keep you full and satisfied for hours. If you try it, snap a pic and tag me @iamemilyminer and let me know what you think.

INGREDIENTS

  • 1 sweet onion, sliced
  • 3 T. unsweetened almond butter (I’ve also made and enjoyed this dish with both sunflower seed butter and NuttZo)
  • 3 T. red curry paste
  • 1/2 t. ground coriander
  • 1/4 t. ground cumin
  • 1, 13.5 oz. can full-fat unsweetened coconut milk
  • 2 t. fish sauce
  • 1 spaghetti squash
  • Cooked protein of choice (chicken, turkey, pork)
  • Any other veggies you want (I like broccoli and mushrooms but red bell pepper, carrot, zucchini, snap peas pair well)
  • Black pepper, to taste
  • Granulated monk fruit, to taste
  • Healthy oil or non-stick spray for the pan

DIRECTIONS

  1. Preheat oven to 400F.
  2. Cut spaghetti squash in half lengthwise and place it facedown on a baking sheet. Bake for 40 minutes or until soft to the touch. Remove it from the oven and set aside.
  3. Add almond butter, curry paste, coriander and cumin to a small bowl. Mix well, then set aside.
  4. Slice onion and add to a large sauté pan with a small amount of oil or non-stick spray. Sauté on medium heat until translucent.
  5. Reduce heat, then add curry mixture to onions and stir until fragrant (the almond butter will stick and burn, so it’s important to reduce the heat and keep it moving).
  6. Add coconut milk to pan, then fish sauce and any veggies you want. Increase heat and mix periodically until veggies are tender.
  7. Add protein and heat through.
  8. Remove seeds from spaghetti squash. Then, scoop the squash into serving bowls. Spoon coconut curry mixture over top.
  9. Garnish with fresh ground black pepper and monk fruit to taste.

NOTES (a few shortcuts to consider if they help you)

  • Spaghetti squash – Use bagged coleslaw mix (cabbage + carrots). Either sauté it slightly before adding it to the coconut curry mixture or allow it to sit in the mixture on low-med heat, stirring occasionally, to lessen the crunch.
  • Veggies – Use frozen.
  • Protein – Use rotisserie chicken or anything you have to use up in the fridge.

{recipe} Spaghetti Squash with Prosciutto Topping

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I’ve never been a pasta person. High in carbs and not much else, it doesn’t fill me up nor is it something I crave. If you enjoy it, can moderate your consumption and are achieving the results you desire, change nothing.

That said, I LOVE spaghetti squash. It’s versatile, high-yield (helllllo leftovers!), low carb (if that’s what you want/need) and high in fiber, beta carotene and vitamin C.

For the squash: Slice in half lengthwise carefully, then place face down on a baking sheet and cook at 400F for 40 minutes or until tender (i.e. an impression remains if you gently press your fingertips into the side of the squash). Then remove from the oven, turn the squash halves over and let cool, scoop out and discard the seeds, then scoop out its flesh. Store in glass containers in the fridge if you don’t intend to use right away.

I often prepare it pseudo pasta bowl-style with no sugar added marinara bulked up with ground meat, sautéed mushroom and onion, kale (and/or leftover roasted veggies). I’m #dairyfree, so use nutritional yeast or a dairy-free cheese alternative, like this one.

For a lighter flavor profile, I top the squash with ground beef or grilled chicken, fresh tomatoes, garlic, basil and a dairy-free feta or ricotta alternative.

I also love this topper inspired by my mama. None of the measurements are exact. Adjust higher or lower according to your preferences and goals.

If you try it, snap a pic and tag me in your stories on Instagram (@iamemilyminer) or share in my free Facebook community and let me know what you think!

Prosciutto Topping 

INGREDIENTS

  • 1/4-1/3 pound prosciutto, cut into strips (or bacon)
  • Scallions, thinly sliced
  • Black pitted olives
  • 1-2 T avocado or olive oil
  • Garlic, minced
  • Cherry tomatoes, halved or whole
  • 1 can crushed tomatoes, optional (this makes it more sauce-like)
  • Mushrooms, kale or any other veggie you like

DIRECTIONS

  1. Add oil to pan and sauté prosciutto until browned. Remove from pan and set aside. (if you use bacon, you won’t need oil for the pan but cook to desired doneness)
  2. In the same pan, sauté the garlic. When it begins to brown, add the olives and scallions, sauté them one to two minutes, then add the tomatoes and cook until softened.
  3. If you want the can of tomatoes, add it here.
  4. Return prosciutto to pan and heat through.
  5. Toss and serve over spaghetti squash with a sprinkle of parm or a dairy-free alternative.
  6. If you have leftover topping, add to an omelet or egg bake.
  7. Enjoy!

Weekly Menu + Workout Plan: May 6-12

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Hi friends! How is it already May? It’s been a hot minute since my last post, but no more perfect time than now to get back to it.

Because there will never be a perfect time. Life will always be busy. There will always be other things, and people, that need us. But we can’t pour from an empty cup. So, to wait for ‘it’ is doing yourself a disservice. You owe it to yourself to get started RN. #juststart

(Brownie points if you go comment on my most recent IG post or in my private (and FREE!) Facebook community and let me know what you did!)

H’okay. Imma get right to it because I know you’re already short on time and want to be sure you have enough time to take action on the above 😉

A quickie reminder that this is what works for me and I hope it goes without saying that how I eat (and move) is not how you should eat, necessarily. If this post gives you some ideas, great. We have metabolisms, preferences, psychological sensitivities, allergies/sensitivities, goals… lives that are uniquely our own, and it’s important that we honor that.

Monday

Breakfast: Gut and hormone-friendly protein shake (protein powder, unsweetened cocoa powder, maca, cinnamon, sunflower seed butter)

Lunch: Slow cooker chicken with low sugar BBQ sauce, roasted veggies (broccoli, brussels sprouts, and cauliflower), and avocado

Snack: 1/2 Perfect Bar

30-minute leisure walk
20-minute strength workout

Dinner: Deconstructed taco salad with roasted Japanese sweet potato bites

Tuesday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with low sugar BBQ sauce, roasted veggies (broccoli, brussels sprouts, and cauliflower), and avocado

Snack: Protein shake

30-minute leisure walk
20-minute jog

Dinner: Burger salad // Greens, grass-fed burger, sautéed red onion and mushroom, bacon, sauerkraut, avocado, and a dollop each of Primal Kitchen garlic aioli mayo, ketchup, and mustard

Wednesday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with greens, roasted cauliflower, buffalo sauce, and Primal Kitchen ranch

Snack: 1/2 Perfect Bar

30-minute leisure walk
20-minute strength workout

Dinner: Pseudo pasta bowl // Spaghetti squash, leftover burger, pasta sauce with sautéed red onion and mushroom and greens, nutritional yeast, and sourdough

Thursday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with leftover spaghetti squash, greens, buffalo sauce, and Primal Kitchen ranch

Snack: Protein shake

60-75-minute leisure walk

Dinner: Wild salmon with chunky guac, roasted broccoli, and pork rinds

Friday

Breakfast: Protein shake

Lunch: Pastured eggs, Applegate savory turkey breakfast sausage, greens, sauerkraut, Kite Hill chive cream cheese, sourdough

20-minute strength workout
60-minute leisure walk

Dinner: Slow cooker chicken or mahi stir-fry with coconut aminos, and half-and-half rice (cauliflower + white)

Saturday

Coffee and AM leisure walk with Deac, then sprints
PM leisure walk

Eats TBD

Sunday

Yoga

Eats TBD

What’s a fave simple combo you’ve been loving lately?

Tag me in your posts/stories on Instagram (@iamemilyminer), and/or exchange ideas with other busy gals just like you in my private Facebook community. It’s 100% free to join and I would love to connect with you there!

Weekly Eats, 3/10

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Hi friends! Happy Sunday 🙂

I hope everyone’s had a fun or at least relaxing weekend, and that daylight savings isn’t kicking your butt too much. Rainy day here in PA, but finally warming up some so zero complaints.

Been getting a lot of requests over on the ‘gram (@iamemilyminer, obvi) for more quick and easy, but still healthy real food meal/snack ideas that are simple, satisfying, and that you don’t have to run all over town ISO ingredients for. So this week, I thought I’d share my structured but flexible menu plan.

A few quickie but supes important points of clarification, first 😉

  • This is what works for me and I hope it goes without saying that how I eat is not how you should eat, necessarily. If this post gives you some ideas, great. We have metabolisms, preferences, psychological sensitivities, allergies/sensitivities, goals… lives that are uniquely our own, and it’s important that we honor that.
  • Structured but flexible means structured but flexible. If I find myself hungry and have already eaten everything I’d planned for, I eat more. And if I’m not hungry, I don’t eat just because it’s there.
  • I don’t eat perfectly. I’m a chocolate purist (i.e. NOT chocolate products; dairy-free chocolate chips, actually mega chunks from the freezer or a square or two of the darkest bar you can find – Eating Evolved Midnight Coconut is my fave currently). I also enjoy wine, protein shakes and bars, condiments, gluten-free (gf) sourdough toast, and an occasional (also gf) pastry with weekend coffee and a friend. Please tell me I am not the only one who hugely prefers to eat in the company of others?

Since I know you probably don’t care about all of the above and arrived here to learn more about #whatieat, for a few meals ideas, or both, shall we?

Breakfast

  • Protein shake (unsweetened almond milk, vanilla protein powder, cinnamon, liquid stevia, ice, greens, spoonful of Purely Elizabeth grain-free granola); OR
  • Perfect Keto bar (in this order: Salted Caramel, Lemon Poppyseed, Almond Butter Brownie- this was the only one I wouldn’t buy again. Too sweet for me and see above re: chocolate). If you like chocolate and sweet things, you will love.) And no, I’m not keto.

Lunch

#lifehack I prep office lunches two at a time (i.e. Monday + Tuesday lunches on Sunday night, and Wednesday + Thursday lunches on Tuesday night) to save time, so will have each of the below twice this week.

  •  BBQ chicken ranch bowl (roasted spaghetti squash, sautéed red onion, chicken, avocado, cilantro, Tessemae’s BBQ sauce, Primal Kitchen ranch)
  • Stir-fry with charred brussels (frozen stir-fry veggies and cauliflower rice with chicken, garlic, ginger, and coconut aminos over charred shaved brussels sprouts for crunch – I buy these pre-shaved, but you can DIY in the food processor; add to skillet with coconut oil and done; cashews)

Afternoon snack*

*I don’t snack much these days, but am being intentional to eat more (because, hormones) so insert snax here. Jerky (CHOMPS, EPIC Chicken Sriracha, and DNX are my fave), apple, protein shake (if I didn’t have it for breakfast), RX bar or half (if non-bar breakfast). My workouts typically happen late afternoon, so I stick with what I know I do okay with digestively.

Dinner

  • Monday: Taco salad (spring mix; chicken; sautéed peppers, onion, and cauliflower rice; spices – chili powder, paprika, oregano, garlic powder, cumin, and black pepper; cilantro; small amount salsa – currently minimizing tomato products due to the acidity and my gut; nutritional yeast; roasted sweet potato bites)
  • Tuesday: Burger salad (spring mix; grass-fed burger (oven-baked); sautéed red onion and mushrooms; bacon; sauerkraut; condiments – dollop each of Primal kitchen garlic aioli mayo, ketchup, and mustard; leftover roasted sweet potato bites)
  • Wednesday:Beef Masala Breakfast Skillet (with leftover beef)
  • Thursday: Baked salmon and kale salad with cilantro dressing

So there’s my week! This might seem labor intensive, but it’s not. I don’t have the time for it to be! LOL Things like pre-washed greens, frozen veggies, and batch cooking protein at the beginning of the week are serious time-savers. Also, pre-chopping and not measuring.

Was this helpful? What are your fave quick and easy go-to’s for busy weeks?

Let me know in my private (and free!) Facebook community* or tag me @iamemilyminer in your posts/stories on Instagram. DM is currently my fave way to communicate, so never hesitate to send me a message. I love hearing from you!

*Upon joining, you get instant access to a PDF with 15 of my quick and easy meal go-to’s!

My Best Hacks to Save Time (+Energy) in the Kitchen & Still #LoveHowYouEat

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If you’re anything like me, you’re always short on time. So, 20 steps to dinner on the table is not an option… ever. Not only am I short on time, but I like to enjoy the food I’m eating. And since two-a-day takeout meals from Whole Foods salad bar (or whatever) aren’t exactly in the budget, I wanted to share some of my best hacks to #lovehowyoueat without spending hours in the kitchen. Hopefully, adopting even just one or a few of the below will help free up some of your time (and mental energy) for other more important things. Here ya go:

Buy pre-washed greens. I don’t love spinach (personal preference), but baby kale, arugula, and mixed greens are some of my faves. If they’re washed and ready-to-eat, you’re more likely to eat them and they’re less likely to go bad than  options you must wash yourself. This also accelerates salad assembly, if #BASlife (BAS = big ass salad) is your thing.

Invest in a salad spinner (for the greens that you don’t buy pre-washed e.g. romaine). Save time, paper towels, and hassle. Save even more time and pre-wash for a few days at a time. Store in a Ziploc with a paper towel to absorb excess moisture.

Buy pre-washed/chopped veggies. This convenience typically costs, but if your budget allows and you know yourself well enough to know that you’re not one to wash/chop yourself, it’s worth it (I think) if it means you eat them versus not.

Keep your freezer stocked with frozen veggies. Roast, steam, stir-fry, or prep however you like, but these are clutch for when you’re short on time, low on groceries, don’t feel like cooking, or anytime. My weekly staples include bell peppers, cauliflower rice, broccoli, cauliflower, Brussels sprouts, and haricot verts (they’re thinner than green beans and roast well). Not sure how to prep ’em? Check out my Instagram feed!

Use my 2×2 Method to prep your midday meal. Whether you work in an office, from home, on-the-go, not at all, are a student, or just interested in gaining a little time back in your day, prepping two meals at a time helps me save time, energy, and money.

Prep protein in bulk… Keep it plain and flavor as you go with things, like fresh/dried herbs, spices, and low sugar condiments. Examples: Chicken, ground turkey, grass-fed beef, chicken or pork sausage, egg bake or hard-boiled eggs (eat at least some of the yolks), salmon burgers. NOTE: If you’re buying conventional animal products, lean cuts are best. 

… and/or stock up on minimally-processed convenience options for protein in a pinch. Pair with veggies and a fat, carb, or both #doyou for quick meal assembly. Some of my faves are below: 

  • Rotisserie chicken
  • Canned tuna – I love the Wild Planet Foods brand. It’s pricier than others, but also wild, sustainably pole and line-caught and high in EPA + DHA Omega 3 and I almost always buy mine on sale and in bulk. Safe Catch is another high quality option, but I have not yet tried it and so cannot speak to it personally.
  • Protein powder – This is by no means required, but if it’s something you know/think could help you, the most economical approach is to buy a tub. If needed, portion out single servings yourself for on-the-go. If the individual packets work better for you and you can afford them, do that. Regardless of which you choose, remember that supplements, including but not limited to protein powder, are only as good as the food they’re supplementing. 
  • Jerky/jerky bars – I love Chomps, Steve’s Paleo Goods, and DNX (use code EMILY for 20% off & free shipping). There are plenty of other brands out there, but it’s important to read nutrition labels and avoid added sugars. Sugar is naturally occurring in some foods (e.g. fruit) and, in moderation, this is fine. Added sugars listed and/or disguised as such in ingredient lists, however, are something I reco my clients do their best to limit/avoid.

Turn the oven on once and prep ALLTHETHINGS. I cook almost everything at the 400F and adjust cook time accordingly. An example of what any given “prep” might look like for me (quotes because, other than lunches for my four- day office week, I don’t prep meals ahead of time; rather menu prep):

  • Chicken: 30 minutes or to internal temperature of 165F (slow cooker: 4 hours on high or 8 hours on low)
  • Spaghetti squash: 40 minutes sliced in half the long way, face down
  • Roasted veggies, to desired crispiness (I like crispy, so usually 30-40 minutes-ish; the smaller the pieces, the less time it takes)
  • Salmon: 20-22 minutes for one piece
  • Egg bake (written by me for my friends at Vukoo Nutrition)– an #EmTribe fave.

Protein smoothies + protein bars. Real food always trumps, but these can make for a quick meal replacement or snack on-the-go.

Grind your coffee beans the night before. If you have a programmable pot, use it!

Keep a running list [of items you need] on the fridge. This helps minimize trips to/from the store so that you’re not running out every time you need something. On that note – If you have an Amazon Prime, use it! I am not domestic and hate errands (other than grocery shopping), so totally love the one-click, delivered straight to your door option whenever possible.

Invest in a slow cooker and/or Instant Pot if you don’t have one already. An IP is definitely on my Black Friday list for this year, but I often prep the crock pot the night before, throw it in the fridge overnight, set it to low when I leave for work the next morning, and dinner is ready when I get home. #winning

Learn to love leftovers. I’ll often cook double of whatever I’m making for dinner and take leftovers for my work lunch the next day (if it’s not a #5 from above kind of week). Or, I’ll prep enough for two dinners and alternate days (e.g. option #1 Monday + Wednesday and option #2 Tuesday + Thursday). This can be a great option if you’re someone who craves nutritional variety. 

Use the dishwasher… if you have one. This sounds silly, but you wouldn’t believe how many people I know that don’t! Wash big or handwash-only type stuff, but other than that, load it up. It’s also likely more economical than letting the water run while you wash everything by hand.

Which of these tips did you find most helpful? Did I forget something? Let me know on my Facebook page or tag me on Instagram (@iamemilyminer). I’ll re-post some of my faves so that we can all benefit! 

As always, if you have a question, shoot me a DM – it’s my fave way to communicate and I love hearing from y’all! If you’re not on Instagram (you can create an account for free and keep it private, if you just want to follow), you can always message me directly on my Facebook biz page or email me. 🙂

[RECIPE] A Twist On Tuna – Chopped Salad

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Thanks in large part to the #saladsnax (aka mix-ins that make your salads ones you actually wanna eat), this flavor combo is 👌🏻 Loaded with protein, fiber, and healthy fats, this #onebowlmeal is quick and easy to assemble, and will keep you satisfied (i.e. not mindlessly snacking) for hours. Eat from a mixing bowl at home, or use my 2×2 method to prepare nutrient-dense meals that you can take with you on-the-go.

*Inspired by the Chopped Salad at Cerdo, one of my fave local spots in town.

INGREDIENTS

  • Romaine, chopped
  • Spring mix
  • Olives
  • Tuna – Wild Planet is my favorite (sustainably-caught and high in EPA + DHA Omega 3)
  • Sundried tomato
  • No sugar added bacon, turkey pepperoni (I like Applegate) OR half a jerky stick (I love Chomps ; the jalapeño is delish on top of Deconstructed Taco Salad, in a pinch)
  • Avocado 
  • Green Goddess dressing – this is my fave convenience option OR make your own. (Trader Joe’s makes something similar, but in full disclosure, I have not tried)

DIRECTIONS

  1. Layer ingredients in a giant bowl and enjoy!

If you try it, tag me in your creations on Instagram (@iamemilyminer) or post to my Facebook page! What are your favorite salad combo? Let me know!

[Recipe] Roasted Eggplant Dip aka Baba Ganoush

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INGREDIENTS*

  • 1 large eggplant
  • 1 clove garlic, minced
  • Juice of one lemon
  • 4 tablespoons tahini
  • 1 teaspoon sea salt

DIRECTIONS

  1. Wash eggplant well, then bake whole at 350-400F until soft. Remove from oven. Let cool. (If you grill, that works also. Turn frequently to avoid ashes <=== why I don’t grill.)
  2. Scoop out insides, and add flesh to food processor. Or, save yourself the cleanup and just use a bowl and fork. Discard skins. Puree or mash pulp.
  3. Add lemon juice, garlic, tahini and salt.
  4. Process (or mix) until creamy.
  5. If you’re fancy (not me) or bringing to a party, a garnish of finely chopped parsley with a drizzle of high quality olive oil would add a nice touch.
  6. Eat with a fork, use as a condiment or #saladsnack (aka mix-ins that make your salads ones you actually want to eat #likehowyoueat), serve with veggies, rice crackers or plantain chips. 
  7. Enjoy!

*NOTE: I guesstimate on all quantities, so these are just estimates since I know some of y’all are numbers people 😉 . I usually roast up a bunch of eggplants (depending on size), love lemon so use more, add salt to taste and don’t measure the tahini (instead, usually just a couple of heaping spoonfuls).

If you want to try and have questions about consistency or whatever, post to my Facebook page or send me a DM on Instagram (@emilynminer). And if you try, I of course want to see your creations. Snap a pic, post to either of those places and tag me – I love hearing from you!

[Recipe] Zucchini Bread PaleOats (Gluten & Dairy-Free)

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Serves: 1

INGREDIENTS

  • 12 oz. bag riced cauliflower (I use frozen)
  • 8 oz. unsweetened almond milk 
  • 1 medium zucchini, shredded 
  • 1 tablespoon ground flaxseed
  • 1 serving plant-based protein (I used Nuzest Vanilla – use code emilyminer for 15% off and FREE shipping!)
  • Splash vanilla extract
  • Cinnamon & nutmeg, to taste 
  • Stevia, to desired sweetness
  • 1 tablespoon nut butter of choice (I like NuttZo Crunchy Power Fuel)

DIRECTIONS

  1. In a saute pan, steam frozen cauliflower rice (if you use fresh, you can skip this step). NOTE: Avoid over steaming and it turning to mush. #yuck
  2. In a small sauce pan, bring almond milk to boil.
  3. Drain excess water from cauliflower rice, then add to sauce pan with almond milk. Reduce to simmer.
  4. Add flaxseed, vanilla and spices to sauce pan. Cook 3-5 minutes.
  5. Stir in shredded zucchini. Cook for 2 minutes, then remove from heat. NOTE: If you cook too long, zucchini will turn the whole thing watery. Also yuck.
  6. Stir in protein and stevia, if desired. NOTE: Plant-based protein tends to absorb more liquid so, if you need to add additional almond milk to achieve desired texture, do it. Zero stress.
  7. Scoop nut butter onto your spoon, then place in bowl. Transfer mixture from sauce pan to bowl.
  8. Enjoy!

If you try it, snap a pic and tag me on Instagram or post to my Facebook page so I can see your lovely creations!

Quick & Easy Snack Ideas

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I don’t know about you, but I find myself having less and less time to spend on food. Actually, I have the time, but choose to spend it elsewhere. Not because I don’t care about the food I choose to fuel with; hardly. I actually care quite a bit. In fact, my health is my #1 priority because in good health, you can BE, DO and HAVE anything you want to be. 

But, focus is finite. You can do everything, but not everything all at once. It’s why I’m a huge proponent of automating your process around food and eating. It allows you to actually create time for other higher priority tasks (e.g. health, family, work/school). You know, those things you keep saying you’ll do, but aren’t actually doing? Yeah, those.

I know time is precious and we’re all short on it, so I’ll keep this brief. Since yours truly is hungry always and I juggle a lot in my day-to-day (we all do #noexcuses), it’s important for me to keep healthy snacks on hand that are just as easy as the convenient options so that I don’t start reaching for handfuls of this, or handfuls of that (i.e. mindless snacking) on every pass by the fridge or the pantry, just because. And, to avoid heading straight to the store, spending entirely way too much #impulsebuys and wasting even more time. *Flashbacks to that time in my life when I literally shopped snack-by-snack, meal-by-meal and made multiple trips to the store in the same day?!* Um, ain’t nobody got time for that anymore… or ever!

Below you’ll find some quick and easy snack/mini-meal/drink ideas that I enjoy #doyou and that satisfy my one and only food “rule:” SIMPLE + SATISFYING = SUSTAINABLE.

Oh, and for anything with a label,* quickie refresher on the Metabolic Effect (ME) Label Rule. Certainly not the end-all-be-all, but a good tool to have in your back pocket to help you decipher whether that packaged snack staring you in the face will support your health and physique goals; also balanced biofeedback (i.e. hunger, energy and cravings or HEC a la Metabolic Effect):

Total carbs-fiber-sugar alcohols (if applicable)-protein <10

The lower the number, the better; negative numbers are best for fat loss. Look for fat <15g. *per one serving Even if you don’t apply the label rule, please please please read your labels, watch for and avoid ADDED sugars. For your convenience, I’ve starred items below that are often sources of hidden sugar. 

Without further adieu… here are some ideas to help get you started. Let me know if this was helpful, or if you have a favorite snack that should be on the list, but is not.

Food

  • Nuts and/or seeds – raw or dry roasted (e.g. almonds, cashews, macadamias, walnuts, pistachios; peanuts are not nuts) 
  • Fruit (esp. apples, pears and berries) or veggies with nut* or coconut butter – (e.g. almond butter, cashew butter, sunflower seed butter or my fave – NuttZo). [If fat loss is your primary goal, limit fruit to 1x/day.] 
  • Hummus (if you tolerate legumes okay – my belly doesn’t love on the reg, but this one is delish!), baba ghannouj or guacomole – eat with raw veggies of choice for a lower starch option (e.g. celery, bell pepper, carrots, cucumbers, snap peas, broccoli, cauliflower, tomatoes); or plantain or sweet potato chips, mindfully
  • Tuna with tahini or mashed avocado
  • Canned wild salmon with primal mayo
  • Sustainably-caught, wild sardines (this is the only brand I will eat; there are others, but this is the least “fishy” I’ve found) 
  • Apple/pear or celery with nut butter* (single-serve packs are great for your purse, desk or diaper bag)
  • Hard-boiled eggs (or eggs in any form)
  • Jerky*
  • Leftovers
  • Nitrate-free deli meat* roll-ups – plain, or around a pickle, apple or avocado (e.g. turkey breast or ham)
  • Quality cured meat roll-ups (e.g. salami, pepperoni, prosciutto) plain or around a little cheese or asparagus
  • Rotisserie chicken
  • If you can tolerate dairy ok, full fat, quality dairy* (e.g. plain yogurt – add a few crushed nuts, berries, cinnamon and/or stevia if you want; cheese) 
  • Old fashioned oats or oat bran with a scoop of protein (add dry ingredients to a ziploc – another great option for on-the-go – you can get hot water anywhere)
  • Dried fruit* (watch serving size; limit to 1/4 c.)
  • Dark chocolate (the darker the better in terms of sugar; look for options at least 72% cocoa)

Drinks

  • Kombucha* – I like GTs and Health Ade; some Kevita (read your labels; some are loaded with sugar)
  • Coconut water
  • Suja* (again, read your labels – I love the Lemongrass Lime Drinking Vinegar)
  • Unsweetened teas; organic coffee (coffee is a heavily pesticide-sprayed crop – do your best)
  • Seltzer water
  • Craving Cocoa, or healthier cocoa drink: 1-2 T unsweetened cocoa powder, 6-8 oz. hot water and stevia, to taste- I prefer liquid stevia, in terms of taste) if you’re going the DIY route vs. the Craving Cocoa)
  • BCAAs

Convenience options 

  • Healthier homemade baked “treats” (e.g. healthy bread); still treats, and should be enjoyed in moderation 
  • Protein smoothie (use unsweetened dairy milk alternative; watch your mix-ins)
  • Protein pancakes/muffins (freeze well and defrost quickly)
  • Protein balls
  • Protein bars

And, in case that wasn’t enough, here’s a list of 39 Paleo snacks you might enjoy. 

Today’s post was inspired by a new friend (and brand new mama!) over coffee last weekend. I asked her about her #1 biggest healthy living struggle as a new mom. Her response? Snacking. Short on time in between feedings and life, coupled with all the information that’s out there a la ‘eat this, not that’, she said it can be overwhelming trying to decide who and what to believe, and then do, in the context of her nutrition. And she’s not alone. Snacking can be a tough thing for a lot of people and making healthy choices for snacks can be difficult.

If you struggle with snacking – knowing what to eat, whether it’s right for you or if you’d be better off increasing the #SatisfactionFactor of your meals – feel free to send me an email and let me know how I can help you! Or, leave a comment or message me directly on my Facebook page or on Instagram, where I post lots of mindset insights around eating and exercise, in addition to freebie workouts and recipes themselves. Come say ‘hey!’

[Eighteen Days of Blogging: Day 7]

by

Do you ever ‘should‘ yourself, frantically ISO any/every excuse to get out of your workout, be it at home or at the gym (e.g. “I should be at working out right now, but [insert excuse of choice, here])?” *raises hand* Believe it or not, I’ve been ‘there,’ too, and guarantee that it’s only a matter of time before it happens again (because, real life).

And while these days are infrequent because I listen to my body and rest when I need it, physically and/or mentally, they still happen. It’s only human. But some days, it’s not a matter of needing a break; it’s merely a matter of procrastinating my workout over other tasks that, in that moment, are seemingly more important. For whatever reason.

So imma bout to let you in on my lil’ secret that may help you the next time you’re dreading a workout or avoiding the gym like the plaque. Throw on some appropriate activewear, get your mind right and get yourself to your workout space – be it the gym, your CrossFit box or your home gym space. For me, that’s currently my apartment gym (dumbbells and cardio equipment only #keepitsimple). Changing into appropriate attire can itself propel you to action – if you’re comfy AF lounging in your PJs, dressed to the nines (not that I know what that’s like #TeamYogaPants #always) or feeling stuffed into your jeans, you’re much less likely to get moving).

So, now that you look the part #fakeittilyoumakeit and have chosen to strategically position yourself in an environment conducive to your success, do what I do and practice The 10-Minute Rule: do something for just ten minutes. Don’t worry about doing the best exercise for fat loss, a ripped physique or to burn off last night’s more indulgent than usual meal. I don’t do food guilt, and I don’t want you to either. It’s just food. It’s only eating. And fortunately, something we *get to* practice every.single.day. I digress. Back to your ‘something’ of choice. Do what you love. Lift heavy, sprint fast, do bodyweight exercises, a quickie tabata, yoga flow, stretch, foam roll, hop on your favorite cardio machine, jump rope or, if you love nothing, do the easiest thing: walk.

Why do I love this approach? Because something always beats nothing. Ten minutes of movement could be all it takes to get you going, feeling good; it could be the catalyst for more.  And even if something doesn’t lead to anything more, at least you’ve done something, which keeps you in the habit of, well, doing something lol. Because how easy is it for one day [off from exercise, or tight, not perfect nutrition for that matter] to turn into two into ten into ‘Ahhhh! It’s been 3, 6, 9, 12 months or more of… nada.’ Yep! Been ‘there,’ too. Action begets more action leads to progress leads to success. The more action you take, the more likely you are to keep taking action. 

Don’t forget: Early success is important. Be realistic with the goals you set for yourself. If you start with what you think you’re most likely to do (e.g. 10 minutes) versus what you think you should be doing by someone else’s standards (e.g. 60 mins., 5x/week) #doyou , you’re more likely to do it. In time and with consistent practice, you may be more likely to try those things that were, at one point, more difficult. They become easier because you’ve earned it.

*Bottom line: Small wins add up to be really big wins. Every step, be it forward, lateral or reverse, is still a step. Just keep stepping and never, ever give up.

Next time you’re not feeling your 20-, 30- or dare I say 60-minute sweat sesh, give my 10-Minute Rule a try. Let me know how it goes on my Facebook page, or snap a pic and tag me on Instagram (@emilynminer) in a post-10-minute selfie!