Emily Miner

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]

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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!

[Eighteen Days of Blogging] Day 6

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Hey guys! I hope you had a great weekend. This post was supposed to go live last night but, of course, I would schedule it for tonight, in error. It happens. Life happens. You move on. #letitgo Let’s pick up where we left off, shall we?

A few weeks ago I was at home for a wedding, which meant some quality time with my parents, relaxation and good food. My mom is literally a genius in the kitchen. She’ll whip something [gourmet] up like nbd, and I be like ‘whoa, how’d ya do that?’ A for effort? Loool I really am trying to become more, uh, proficient in the kitchen as I find cooking/baking to be quite therapeutic (when ‘it’ works). And despite the seemingly similar #plantbasedcarnivore #onebowlmeal on my Instagram and Facebook feeds, I have spent a good bit of time playing in the kitchen since my move to PA and newfound downtime. Seriously, until I started this chapter of my life here, I did not know what downtime was. I miss and love NC, but was constantly running and highly don’t reco. It sucks. I tried so you wouldn’t have to 😉

I digress. Back to mom’s cooking. It’s legit. I’m pretty sure we were two hours out from a dinner reservation one of the nights and she says, ‘Oh. I just have to make the meatballs (and sauce) for the freezer real quick.’ Um, WTH? That’d be a half-day affair for me… easily ha! Anyways, turns out meatball- and sauce-making doesn’t have to be all Martha Stewart after all, and since I abide by my “3S Rule: Simple & Satisfying [=Sustainable]” always, I thought I’d share it with you.

[NOTE: She used breadcrumbs (she did buy gluten-free to accommodate me) and egg to bind, but I made mine without and it worked just perfect.]

Mom’s Homemade Meat Sauce

Preheat: 350F

Cook time: 20-30 minutes 

INGREDIENTS

Meatballs:

  • 2 pounds grass-fed beef
  • 1 pound pasture-raised ground pork
  • Handful parsley, chopped
  • Onion, minced

Plus, 1 pound spicy Italian pork sausage

Sauce:

  • 2 large cans tomatoes, diced
  • 1 large can tomatoes, crushed
  • 1 small can tomato paste
  • 3-4 cloves garlic (or a scoop of jarred, pre-minced)
  • 1 whole sweet onion

DIRECTIONS (Ready for the most vague how-to ever? Lol exact never, wing it always.)

  1. Add ground meat to bowl with parsley and onion. Mix well with hands.
  2. Portion meat mixture into balls of equal size, then place on baking sheet or parchment. (I used a scooper that looked like a big melon baller/small ice cream scoop that I found in her utensil drawer – clearly no idea what it’s called. #noshame)
  3. Place sausages (whole) on another baking sheet. 
  4. Bake at 350F for 20-30 minutes.
  5. While meat is cooking, add garlic and onion to large pan and brown in healthy fat of choice (e.g. coconut oil, avocado oil, ghee, EVOO). Add tomatoes and tomato paste. Heat until bubbling, then reduce to low.
  6. When meat is done cooking, add meatballs and sausage to sauce and continue to let simmer on low 1 hour (the longer, the better…from a flavor, not doneness standpoint).
  7. Portion into individual servings and freeze for DIY convenience eating. Or, serve over spaghetti squash, sautéed broccoli slaw, cauli rice or zucchini noodles for a lower carb alternative. Sprankle nutritional yeast or almond cheese on top for a dairy-free alternative.

*You can also do this in the crockpot, browning the garlic and onion in a separate pan first, or not. Add ingredients to pot, then meat when it’s done and cook on ‘LOW’ 4-6-ish hours. Again, you’re not cooking for doneness. The longer you let it cook, the more flavorful it will be. 

If you try it, let me know (or show me) what you think on my Facebook page, or snap a pic and tag me in your culinary creations on Instagram (@emilynminer). And, if you’re interested in more quick & easy recipe ideas like this one, be sure we’re connected here!

[Eighteen Days of Blogging] Day 5

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Happy Friday, frands! How was your week? Nothing too remarkable planned for the weekend, but I’m about as homebody as they come so always appreciate the relatively slower pace of the weekend to catch up, love on spoil Deac, prep for the upcoming week, play in the kitchen and move – inside, outside, weights, sprints, walk… whatever.

And, yes. Sometimes it’s just walks and that’s okay. It need not, in fact should not be all intense, all the time. It’s neither healthy nor sustainable and the lower intensity stuff actually helps the higher intensity stuff to work; it keeps the metabolism responsive.

Anywho, the subject of tonight’s post: PROTEIN BARS (+ a workout)! Because, snacks. #snacklifebestlife 

While I’ve reduced my protein bar intake drastically over the last 1.5 years in the name of some health-related dietary switches, I still eat bars. In fact, I love them but they are not a trigger food for me. #doyou Ideal, perhaps not, but so important to have cleanER convenience options on hand for those times when real food is not an option. The caveat? Be a protein bar snob. Bars are often my go-to work week snack and I do try to keep them to that (Mon-Thurs), but also don’t stress if I grab one on-the-go, while I GSD or wake up wanting one as a first meal with my coffee. It’s just food, it’s only eating and such a small rock in the grand scheme of a much bigger picture. I keep it tight with real, whole food nutrition 90% of the time and leave myself that 10% zero stress wiggle room, for things like bars, built right in.

So last week, I was out running errands, got lost (yes, I’ve been here 8 months, still use GPS and do not know names of roads besides 76 and 476 #noshame) and found my way into a Vitamin Shoppe. Funny how that happens. #silverlining Frustrated with the unintended detour, I figured I’d do a quick walk-through to see if anything caught my fitfoodie eye. I left with these:

ds-protein-bar

#obsessed

I am no stranger to D’s Naturals – love that they’re plant-based, delicious, don’t mess with my stomach and satisfy the Metabolic Effect Label Rule: Total Carbs – Fiber – Sugar Alcohols – Protein should be less than 10, negative numbers are best for fat loss; also fat <15g. Texture, flavor and label on point! #emapproved 

I love the Peanut Butter Chocolate Chip from the original line (which also include mint, blueberry and raspberry truffle), but was pleasantly surprised by all though I tend not to go for fruity or chocolatey flavors. Nonetheless, I was excited to try their newest line (in no particular order) and so picked them up for office snacks this week: Chocolate Banana Bread, Chocolate Fudge Brownie, Lemon Meringue and Dark Raspberry Truffle. 

The verdict? Love! The texture and label really haven’t changed much, if at all, but these new flavors?! Holy yum! Lemon Meringue was my favorite hands down (kinda reminds me of those lemon Girl Scout cookies I used to eat and sell #throwback), but followed closely by Chocolate Banana Bread, which probably would’ve taken the top slot if it weren’t chocolate-based. I did like that the Chocolate Fudge Brownie was not too sweet (I tend to choose savory over sweet on any given day; the more bitter the chocolate, the better) and, as for the Dark Raspberry Truffle, not bad, but I’ve never really been a fan of berries and chocolate together so naturally, this was my least fave (same for original line). 

Bottom line: I’ll def be working Lemon Meringue into the rotation, along with PBCC and my other protein bar faves.

And, because I love you… a Friday Fitness Freebie:

Upper & Lower Downchains*

Use rest-based training: push hard until you can’t, then rest until you can push hard again. Lift heavy, maintain good form and, as always, listen to your body and be safe. I used 25# and 40# dumbbells, for circuits 1 & 2, respectively, for reference.

Circuit #1:

  • Flat bench chest press
  • Bentover row
  • Push-ups
  • Push-press

Circuit #2:

  • Squats
  • Squat- pulses
  • Squat jumps

*10 reps of each exercise, then 9 reps of each, then 8 reps of each down to 1 rep of each exercise

Do you have a favorite protein bar? Give this workout a try? Let me know on my Facebook page or snap a pic and tag me on Instagram (@emilynminer) with a sweaty selfie, pre-/post-workout eats, mindset insights or anything else. I love hearing from you! Have a question? Let’s hear it!

[Eighteen Days of Blogging] Day 4

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Recipe Round-Up: My favorite ways to “do” cauli rice.

I do not own a food processor (yet – taking recos!) and so opt for the convenience options here- organic from the freezer section at Trader Joe’s (when they’re not out of stock #always) or Whole Foods, or the refrigerated section at Costco. Find what works for you, and do ‘that.’

  1. Burrito bowl w/ Cilantro Cauli Rice (+juice of 1/2 lime if you’re feeling adventurous) Top bed of cauli rice with chopped romaine or cabbage, sautéed peppers & onions (I love Trader Joe’s Fire-Roasted Bell Peppers & Onion from the freezer section) and protein of choice (e.g. beef, ground turkey, chicken) seasoned with spices . Dress with low sodium salsa or homemade pico. Garnish with guac, nutritional yeast or almond cheese and/or plantain chips.
  2. Vegan Cauliflower Pizza Crust (dairy-, soy-, egg- and grain-free) This one is also great, but contains goat cheese and I prefer dairy-free. Load up your crust with your favorite marinara – read your labels, avoid added sugars and stay mindful, not obsessive over sodium. Or, go with a white pizza! I love meat and veggies. Favorite toppings? Let me know!
  3. Stir-fry Add a bag of cauli rice to a bag of frozen veggies and/or any vegetables remaining in your crisper drawer at the end of the week. Add protein of choice (I like chicken) and season with coconut aminos.
  4. Paleo Macaroni and Cheese There are a million recipes out there, but this one is especially delish with leeks and extra crispy no sugar added bacon or prosciutto. You can also just sauté a bag of cauli rice in a healthy oil (avocado or coconut), add protein of choice (I like grass-fed beef or bison) and nutritional yeast to desired consistency and taste. 
  5. Paleo Shepherd’s Pie Here, here and here. 
  6. Miscellaneous I love adding a bag to meatloaf, chilis, crock pot recipes or meatballs for bulk.

And I’ve yet to try this, but it’s on my list. 

DID YOU KNOW? Cruciferous vegetables, including cauliflower, are natural estrogen detoxifiers and can help balance hormones. Packed with vitamins and minerals, cauliflower is rich in antioxidants and anti-inflammatory compounds; also fiber, which can keep you feeling fuller for longer, improve digestion (and absorption) and help you lose weight (in the attain phase of fat loss). Tasty, easy, versatile (takes on the flavor of whatever it’s with) and fat loss friendly. What’s not to love?

What’s your favorite way to use cauli rice? Snap a pic and tag me on Instagram @emilynminer, or post to my Facebook page. We’re all always looking for simple, but still totally satisfying meals ideas. Come say ‘hey!’

[Eighteen Days of Blogging] Day 3

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Hiyo! Quickie post for you tonight (workout below!) on what is a cold, rainy Wednesday here in PA. Seeing as it basically already feels like winter and we’re only a mere week into November, I know I’m in for it. Hibernation-mode starting now. See you in April. Byyyyyye. #kiddingbutnot

Anyways, I wanted to take the opportunity tonight to give you a lil’ sneak peak into *some* of what goes down in the coaching club. This week, I thought I’d highlight this month’s workouts, which are all short and sweet, er I mean sweaty! Because I know that this month marks the beginning of what is a crazy time of year for a lot of people, myself included, and I certainly don’t want for eating and exercise to become an additional stress through it all. Instead, we’re aiming for the minimum effective dose to still feel, and yes, look good while embracing a moderation mindset around food and training. We’ll pick back up again with more athletic-type workouts come January 1, but these next two months our primary focus is to maintain and stay sane, not gain or go insane with lofty physique goals at one of the most difficult times of the year for ‘that.’

We practice Metabolic Effect’s rest-based training principles (push hard, then rest until you can push hard again) and aim for the Bs and Hs (Breathless, Burning, Heat and Heavy) in all of our workouts, keeping it simple, but highly effective always. Our short, but totally kicka** workouts can be done anywhere and require only a set of dumbbells (mat and bench, or chair, optional, but recommended).

This month, our M/W/F workouts are heavier and slower; Tu/Th lighter (even bodyweight!) and faster (e.g. HIIT cardio, then a quickie AMRAP or something similar i.e. X rounds, for time); and round it out with a lil’ conditioning a la #SprintSaturday, which need not necessarily mean running #doyou.

Some of the gals stick to the workout calendar to a T, others pick and choose and some aren’t doing the workouts at all. Instead, this subset of the group has chosen to shift their focus (i.e. time and energy), which is finite, onto tightening their nutrition, managing their stress productively, prioritizing quality and enough sleep and/or starting a biz?! The workouts aren’t going anywhere, and will be there waiting for them when they’re ready, whenever that time comes. It’s all good. Because in fitness and in life, there’s no right or wrong way, only your way. And if it works for you, it works. Remember, the ‘perfect’ plan that you cannot do is not the perfect plan for you. 

And, in case you were wondering, I’m doing the *exact same* workouts as the gals this month and we’re helping keep each other accountable! Why *let* the next two months set us back when we can stay on track, even get ahead if we choose? #newyearsameyou I know it might still seem a ways off, but it’ll be here before we know it 

And, as promised, today’s WOD pulled directly from the group:

  • Choose ONE of the following:
    • 5 x 45-sec sprint AFAP
    • 5 minutes jump rope: 30s ON/30s OFF
    • Tabata:burpees: 20s work, 10s rest and repeat x 8 rounds (total: 4 mins)
  • Then, 15-minute upchain*:
    *1st round = 1 rep of each exercise, then 2nd round = 2 reps of each, then 3rd round = 3 reps of each as high as you can get before time is up

    Exercise

    		 Weight Reps
    Pull-up (bent over row ok) Heavy 1, 2, 3…
    Push-ups n/a 1, 2, 3…
    Situps n/a 1, 2, 3…
    Squats n/a 1, 2, 3…

    If you try it, snap a pic and tag me on Instagram (@emilynminer) or post to my Facebook page with your sweaty selfie, post-workout eats, mindset insights or anything else. Where do you go for fitness/workout inspiration? Let me know here!