Emily Miner

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!

 
 

[Eighteen Days of Blogging] Day 2

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So much to do and not enough time to do it? If this describes you, or you just want to get more done in less time, you’ve landed in the right spot. Realize that I could write an entire post about any one of the following by themselves, but wanted to get together for you a quickie list of tangible takeaways that you can do *right now.*
 

So, what are we waiting for? Head down, grind mode, ready and GO! Here are my top tips, in no particular order, to get sh*t done (GSD) for real this time (i.e. actually doing, not just talking about doing):

  1. Set, then enforce your boundaries. In other words, block your time then guard it. If you don’t know your boundaries, how is anyone else supposed to? It is your responsibility to establish them (e.g. at home, at work, in your social circle(s)), then hold yourself and others to them. We teach people how to treat us.
  2. Eliminate distractions. If you’re serious about getting sh*t done, you must create an environment conducive to it. Put social media away (unless, of course, this is your work), turn your phone to airplane mode, turn off the TV, clear a workspace and choose a time when interruptions are least likely. Add a plant, photo (or two) and/or a vision board; also as much natural light as you can. If you’re like me and do best with some background noise, head out to a local coffee shop, breakfast nook or lunch spot to get in the zone. Perk? You don’t have to relo come meal time. Or, Pandora ‘Classical for Studying.’ Don’t knock it ’til you try it.
  3. Divided attention is not focused attention. Focus on the one task at hand and nothing, but that before moving onto the next thing. Focus is finite. Remember you can do everything, but not everything all at once. 
  4. Identify your priorities and how you spend your time.  Take out a sheet or paper and write down your top 3 priorities in one column and your top 3 time sucks (aka things that consume most of your time) in the other. If these lists align, and you’re achieving that which you desire, change nothing. If not, it might be time to take a step back, reassess and adjust accordingly.
  5. An honest ‘no’ is better than a dishonest ‘yes.’ When you say ‘yes,’ mean it. Because when you say ‘yes’ and don’t mean it, you end up resenting everyone and everything in your path. *hint: I tried so you wouldn’t have to* Own your ‘no’s’ with confidence and conviction. You can’t please everyone so why waste your time and energy trying?
  6. Identify your most productive hours, then block your time accordingly. Put the most important (i.e. highest priority) tasks or those with the greatest activation energy (energy input required) in this window. I keep an old-school planner and color-coding helps me hugely! Don’t forget to block your “me” time (because nucleus, first). 😉
  7. Offload a commitment that is make you absolutely miserable to create more time for more of what you love. If it’s not making you happy, making you money or helping grow you, byyyyyye.
  8. Create daily and weekly to-do’s. The never-ending to-do list. Have you had one? While I live by my lists, I used to *let them* consume me and any unfinished to-do’s come day’s end never left me feeling good about myself or all that I did accomplish – even if it was just a single box left unchecked loool?! Making the shift from a single list to both daily and weekly to-do’s has become, for me, a productive workaround. My daily to-do is typically comprised of high priority tasks (i.e. must-do’s) whereas the weekly version is essentially a running list of things I’d like to see finished by week’s end. 
  9. Be done when you say you’re going to be done. Whether you bring work home, check your email (and texts) compulsively or are a student hitting the books at night, err night, establish a cut off time to shut it down and be done. Most things in life can wait and the rest will be there waiting for you in the morning (coffee, optional, but highly recommended).
  10. Offset periods of focused work with rest. Practice working smarter, not longer and don’t forget that more is not always better; better is better. Time, energy and focus are finite. If you know you’ve got a long day of work ahead, schedule mini-breaks as you would a meeting with your boss. Get up, stretch, walk around, exercise and/or change your environment when you can (bonus points if you take it outside #vitaminD). If you need a reminder, set a recurring alert on your phone or calendar. I like a 50/10 split – work for 50 focused minutes uninterrupted, then break for 10 minutes. Taking time to relax and recharge is not selfish. In fact, the more time you can take, the better. Because the more time you can take to work on you, the more available you are to give to other people when they need you. 
*Bottom line: Get focused, eliminate distractions and watch your productivity skyrocket. 

Your best tips to GSD? Have a request for an upcoming post? Let me know on my Facebook page!

[Eighteen Days of Blogging] Day 1

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Week of November 7, At-A-Glance

Here’s my eating and exercise game plan for the week, which is subject to change because how I feel (influenced by things like sleep, stress, work… um, life) and what my body craves (i.e. nutritional needs/preferences, not cravings) are also subject to change. And if/when they do, I adjust accordingly. No prob. Even if that means an extra rest day, a healthier baked treat or an extra scoop of nut butter before bed… or both! Actually, I almost always have a snack before bed (because snack life = best life). 

With the time change and daylight earlier, this week’s workouts are happening in the 4:00 p.m. hour, dinner is my post-workout meal and then the aforementioned snack happens a few hours later.  And, I leisure walk daily. In fact, multiple times a day (because, pup). Consider leisure walking not exercise, but a necessity. Your mind & body will thank you!

Without further adieu…

EXERCISE

  • Sunday: HIIT cardio & full-body strength
  • Monday: HIIT cardio & bodyweight AMRAP 
  • Tuesday: Tempo run
  • Wednesday: HIIT cardio & upper + lower strength circuits
  • Thursday: Full body strength 
  • Saturday: Track sprints and extra long leisure walk (or a few)
  • Sunday: Recovery run and extra long leisure walk (or a few)
NOTE: Just because there are not scheduled rest days does not mean that I don’t take them; I just don’t schedule them, but know that they DO happen. Also, I do all of my workouts in my apartment gym or outside with minimal equipment (e.g. dumbbells, treadmill, bench, jump rope) and bodyweight.

EATS

NOTE: I cook dinner fresh daily, but do a good bit of prep work on the weekend  (e.g. wash/chop veg, make sauces, prepare meat), and also use a number of convenience options (e.g. pre-washed greens, frozen vegetables) to streamline my weeknight routine.

And that’s a wrap for Day 1! Have a request for an upcoming post – perhaps a topic that confuses you, or that you’d like to learn more about? Specific question you’ve been meaning, but hesitant to ask or something regarding this post? Leave me a post on my Facebook page, message the page directly or send me a DM on Instagram (@emilynminer). If we’re not connected there already, we should be! I love hearing from you. Come say ‘hey.’ 🙂

What I Eat: Sunday Meal Prep Edition

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Eat like a PRO- plenty of produce and protein, that is! Also, plenty of healthy fats and the right amount of clean carb for you according to your metabolic tendencies, activity level and physique goals. A diet that takes into account these factors will help to sustain your energy, stave off hunger and cravings and actually help you burn fat!

*Remember, eating for fat loss does NOT mean we are burning fat 24/7. That is neither realistic, nor healthy. It simply means that we are eating in a way that creates an hormonal environment that supports the burning, not storage of fat.

Let it be known that I do not meal plan and certainly do not eat my meals out of Tupperware unless you count my pre-packed lunches, in Pyrex, that I add protein, garnish and/or dressing to morning of. Weighing and/or measuring my food adds a step that I simply choose not have time for and so, I don’t. What I do do is wash, chop, pack and batch cook, then mix and match through the week. I make breakfasts and dinners daily and prep for snacks and lunches, primarily, but my hour on Sunday does allow for quick and easy assembly of weeknight dinners. Here’s what’s on the docket for today and some of what I’ll be eating this week (keep an eye out for “What I Eat” posts soon to learn what and just how much I eat [hint: a lot] on both training and non-training days):

Protein

  • Slow cooker chicken 
  • Grass-fed beef, sautéed 
  • Slow cooker pork chops (will cook tomorrow while I’m at work)
  • Wild salmon (defrosted overnight in the fridge the night before I’m going to eat it)
  • Eggs, hard-boiled for snacks

Produce

  • Persian cucumbers, washed & sliced for snacks
  • Red & green bell peppers, washed & sliced for snacks
  • Snap peas, washed & packed for snacks
  • Broccoli, washed, chopped & packed for snacks
  • Purple cabbage, chopped to add to meals through the week
  • Romaine, washed, chopped and bagged w/ a paper towel to absorb moisture
  • Green kale (I tend to wash a stalk as I go)
  • Grilled onions, to add to meals through the week
  • Roasted spaghetti squash
  • Convenience options: Trader Joe’s broccoli slaw, shredded green cabbage, cauliflower rice and fire-roasted bell peppers & onions; also kelp noodles 

Snacks

  • Raw veggies; also eggs (see above)
  • Bulk nuts, pre-portioned- usually almonds or mixed nuts
  • Healthy almond loaf
  • Variety of protein bars

Miscellaneous

  • I add condiments, garnish (incl. fresh herbs) and spices as I go. Things like avocado, coconut oil and butter, coconut aminos, nut butter, homemade dressing with EVOO, tahini, infused balsamics, salsa, sundried tomatoes, no salt added marinara, nutritional yeast, sriracha and jalapeños or banana peppers, for example.

Do you prep? What makes it into your weekly round-up? Let me know on my Facebook page, or snap a pic and tag me on Instagram – we’re all always looking for new ideas! Looking for simple ideas as to how to pull these things together into a meal that’s still totally satisfying (i.e. you can sustain it)? Check out my coaching club for monthly recipes and so much more! Questions? Email me!

{RECIPE} Healthier Dog Treats

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In case you haven’t heard, this little lion just recently joined the fam:

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World, meet Deacon!

Since adopting the little, I mean giant lab mix last month, I have taken a liking to spoiling him in every way possible. Yes, I am that girl and her dog that I swore I’d never become. #sorrynotsorry While he sure loves his treats, what his mama does not love is what is far too often the lack of disclosure on nutrition labels, also weird ingredients, for food our four-legged friends. #JERF And so, I DIY. He gets his kibble (we love Fromm; puppy formula, currently), but I do supplement with dog-safe, human food. Currently working on a few different even healthier recipes to find what he likes best, but so far my mom’s are his fave. From our kitchen to yours… bone appetit! 

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Yield: Variable;

Preheat: 325F

Cook time: 30 minutes

INGREDIENTS

  • 1 cup crunchy peanut butter (I buy unsalted & unsweetened; just peanuts. Or, make your own.)
  • 2 cups whole wheat flour
  • 1 cup wheat germ
  • 2 tablespoons honey
  • 3/4 cup water

DIRECTIONS

  1. Add dry ingredients to large mixing bowl. Mix well.
  2. Add wet ingredients to dry mixture. Mix well.
  3. Roll out mixture with a rolling pin, then use a cookie cutter. If you’re short on time, feeling lazy or don’t have a cutter, roll mixture into treat-sized balls then flatten. Arrange cookies on baking sheet. *QUICK TIP: Parchment makes for quick & easy clean-up.
  4. Bake at 325F x 30 minutes.
  5. Remove from oven and let cool on wire rack.
  6. Store in airtight container.
  7. Hope Fido enjoys! 

Show me your pup! And if you try these, let us know what you think. Snap a pic and tag us in your cookie creations on Instagram (@emilynminer) or post to my Facebook page. What do you feed your pet – kibble, human food or some combination thereof? Let us know!

*Disclaimer: Got this recipe from my mom, who got it from someone else and so on and so forth. I have no idea as to its origin, or if/how it’s been modified along the way, but happy to give credit where credit is due. If you’ve seen this somewhere else, lemme know! TIA. 🙂