Emily Miner

[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:

IMG_3704

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! 

IMG_3811

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. 🙂

[Recipe] Raspberry Truffle Protein Shake

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When I’m having a protein shake, you can be sure one of three conditions holds true:

  1. I have no food in the house.
  2. It’s post-workout.
  3. I’m running late.

Nine times out of ten I’ll choose real, whole food but sometimes, convenience trumps. And so, this morning’s breakfast went a little something like this:

Ingredients:

Directions: Blend all ingredients in high-speed blender. For optimal blending (because I’m kind of, er really particular lol), I add ingredients separately and ice cubes just a few at a time.

Raspberry Truffle Protein Shake

BTW does anyone have a Ninja Kitchen ? I’m all about them two-in-ones and while I love my blender, a food processor is the only item missing from my kitchen collection.

Any food processing recos? Favorite smoothie recipe? Let me know on my Facebook page or tag me in your creations on Instagram @emilynminer!

How-To Build a #OneBowlMeal

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If you’ve been hanging around here for anything length of time, you know that:

  1. I abide by #NoFoodRules. 
  2. I abide by the “3S Rule: Simple + Satisfying = Sustainable.”
  3. I eat only foods that I love AND that love me back.
  4. #onebowlmeal is bomb. (more on this in a second)

I get so many questions from busy readers – young professionals, moms, students – trying to hone in on their nutrition‬ in an effort to feel good and look good, yes, but who still want a life beyond eating and exercise. Welcome to my world, where I want all of those things, too! But, with a full-time job, an online-business and freelance work, I *choose* not to spend hours in the gym or slave away in the kitchen prepping extravagant meals (because, priorities).

Enter: onebowlmeal, n.: a conglomerate of nutrient density comprised of protein, veggies, healthy fats and/or starchy [real food] carbs that considers the metabolic tendencies, personal preferences and psychological sensitivities of the consumer.

It’s my absolute fave, it’s versatile and can be thrown together in a pinch. Zero rules.

Grab a giant bowl, and let’s get started!

[NOTE: I’ve included examples of a few of my personal faves, some of which I am not eating now due to some recently discovered food sensitivities. Eat what YOU love! #doyou #betruetoyou]

INGREDIENTS:

  • Build a base. 
    • E.g. kale, cabbage, broccoli slaw, spaghetti squash, kelp noodles
  • Power up with protein.
    • E.g. chicken breast, grass-fed beef, bison, ground turkey/chicken and wild salmon (fresh, canned or smoked)
  • Add bulk with veggies.
    • E.g. arugula, spinach, asparagus, carrots, onions, green onion, shallot, leeks, mushrooms, broccoli, brussels sprouts, cauliflower or bell peppers, pea shoots, bok choy, snap peas, cucumber, celery
  • Add healthy fats for satisfaction.
    • E.g. avocado, bacon (look for no sugar added), coconut oil, homemade or [healthy] oil-based salad dressings (I love this EVOO and these; also my pesto and chimichurri – here and here), nuts, seeds, eggs (eat the yolk!), tahini, dairy-free almond or cashew cheese, full-fat coconut milk
  • Add starchier carbs if post-workout, end of day or highly active. 
    • E.g. sweet potatoes, plantains, butternut squash
  • Add flavor/misc.
    • E.g. Pink Himalayan salt, black pepper, spices (love cinnamon, turmeric & ginger), fresh and dried herbs (cilantro, basil, parsley, rosemary), garlic (try it roasted!), lemon, lime, sundried tomato, coconut aminos, sriracha, low sodium salsa and nutritional yeast. In the colder months, I also love adding my protein and veggies to a big bowl of bone broth.

DIRECTIONS:

Add all ingredients to bowl and toss. That’s it!*

*If you’re packing a #onebowlmeal for on-the-go, consider packing fats/dressing separately to avoid what you’d intended to be a crunchy bowl from turning to mush 😉

A few ideas…

  • Breakfast bowl (aka #breakfastsalad)
    • “Fiesta Bowl” is one of my go-to’s – ground turkey or chicken with sautéed peppers and onions; add salsa or a dippy egg.
  • Pseudo pasta bowl (spaghetti squash or kelp noodle base)
  • Sushi-unroll bowl
  • Paleo pad thai
  • Coconut curry

Fave #onebowlmeal combinations? Let me know on my Facebook page, or snap a pic and tag me on Instagram @emilynminer so that I can see what #eatnourishthrive means to you (don’t forget the hashtag- love it, use it, share it)!

Sugar Solution: No Fixes, No Detoxes Req’d

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Are you stuck in the throws of the deprive-binge cycle in terms of your addiction to sweets, tired of feeling tired or just plain ‘blah?’  If insatiable cravings for sugar and sweets permeate your everyday, you’ve landed in the right place. In this post, I am will outline for you my tried and true ‘Sugar Solution.’

While sugar addiction manifests differently for everyone, here are a few indications that sugar does not agree with your body:

  • Increased body fat (lbs and/or inches)
  • Gut symptoms, poor digestion
  • Skin issues
  • Wonky energy (insulin coma, blood sugar crash or sugar high)

Before we get started, I want to be very clear: while I feel absolutely zero need to justify myself and my beliefs, I do want to preface this post by saying that this is not intended as an attack on the challenge groups, XX-day detoxes, fixes or the individuals leading them. In fact, I think it’s really great that so many people have committed their lives to helping others. And so, if those things have worked and continue to work for you, zero judgment. But in my experience, both personally and professionally, these quick-fix approaches are Band-Aids for what I consider to be multi-dimensional problems. One would logically postulate then, that a multi-dimensional problem be matched with a multi-dimensional solution.

*Quickie point of clarification: #FoodObsession, dieting (binging and restriction/deprivation), disordered eating, eating disorders and/or food addiction are not just food problems. These issues, while related by food, may manifest behaviorally but so often have complex psychological roots. Yes, I’m going mindset on you. #sorrynotsorry These issues require that we dig deeper, introspect and uncover the emotional anchor that is holding us back from embracing the process fully. Only then can we trek onward. 

Why waste your finite time and energy to attempt to “fix” what really isn’t a food problem when YOU could redirect that focus to work toward actually creating that multi-dimensional solution: the perfect for YOU plan aka lifestyle that you can do effortlessly, forever and with results?

If you’re still with me, open and ready to a new, more moderate approach to ditch your sugar cravings for good, thanks for hanging around. Now, roll up your sleeves and get ready to do work. I never said it was easy, but remember, easy is earned. 

Whew! That could’ve been a post in itself, but without further adieu: My Top 14 Tips to Say ‘Sayonara‘ to Sugar for Good:

  1. Cut the crap. Real food has sugar (carb), fat and calories. As such, if your diet is laden with sugar-/fat- and/or calorie-free products and void of the former, chances are it could use some cleaning up. Sure, we may use these products in the “attain” phase of fat loss. Or, in an effort to “save” cals for later on those things we know do not align with our health/wellness intentions; those foods that do not make us feel good, physically or mentally, while we’re eating them *and* after. But then we “attain,” or let go  of our self-imposed food rules and introduce thereal stuff aka the good stuff once again and we gain weight. Because while the realfood boasts a greater nutrient density than the aforementioned crap, it also has calories that the junk is [so often] void of. The reason these products are sugar-/fat-/calorie-free is because our body does not have the enzymes required to metabolize (aka digest) them. #scary If something cannot be digested, it is passed and its benefits are not reaped. What’s worse is that these toxins may very likely exert adverse effects on their way out. What’s the point in the regular consumption of something that serves zero purpose and may pose detriment to our health? An answer I have not. If you’re maintaining your weight, but still can’t say ‘no’ to sugar and sweets, hang tight. You could learn still a thing or two in the paragraphs that follow. If I’ve just described your diet and you have any interest in adopting a way of eating you can do effortlessly and with results, for life, read on…
  2. Preempt hunger. Consistently eating smaller, more frequent meals throughout the day will help balance hormones, blood sugar, and keep you from arriving at that ‘place’ of ravenous hunger; also insatiable cravings. Have you ever been ‘there?’ You know, that place where you want to eat ALLTHETHINGS? With this approach, your preparedness is key – whether this means meal planning, food prep and batch cooking and/or seeking out convenience options that align with your intentions, this is no one’s responsibility but your own. It requires a bit of input energy on your part, yes, but if your healthier eats are ready to go, implementation of these new, healthier habits is so much easier. This is not to say you have to eat smaller, more frequent meals versus larger, less frequent meals indefinitely, but if you’re just getting started, it’s the approach I tend to (not always) reco. How frequent is frequent? It depends. In general, I’d say ~2.5-4 hours-ish. [NOTE: This only works if your smaller, more frequent meals emphasize more of the right things, more often: protein, non-starchy produce (esp. veggies) and enough healthy fats for satisfaction (also vital for hormones and a number of physiological processes). Why? These foods are more satiating than, and offer lasting energy compared with the short-term sugar kick we experience with carb-laden, [often packaged] foods. It’s not that carbs are bad; we all need them. But, understanding our unique tipping point – timing, type and amount – is pivotal. Why? Blood sugar instability, which may be a function of too many carbs, carbs too often, the under-emphasis of fat & protein or any combination of the three. Why do we care? Less blood sugar control ===> more cravings. Carbs deserve their own post, but if you’re interested, we talk about this more here. In general, the more active you are, the more carbs you need; less active, less carbs.]
  3. Eat enough protein. Not eating enough protein or enough complete proteins, which contain all of the essential amino acids, can trigger cravings. Specifically, deficiency of the amino acids tyrosine, tryptophan and/or glutamine. A blood sugar stabilizer, protein satisfies more quickly and keeps you feeling fuller for longer, which makes overeating less likely. It helps maintain lean body mass (muscle) and is the building block for muscle. Basal metabolic rate, or the calories we burn at rest (i.e. doing nothing), is over 2/3 determined by lean body mass so this is something we want to preserve. Still, protein is not the end all, be all. Too much of a good thing is still, too much. Need some protein-packed ideas? Check this post.
  4. Prioritize produce in the form of low sweet fruits (limit to 1/day if fat loss is your primary goal) and lots of fibrous veggies. Loaded with fiber and water, these blood sugar stabilizers add bulk and offer a nutrient density to boot i.e. micronutrients (vitamins & minerals). Cruciferous vegetables (e.g. broccoli, cauliflower, brussels sprouts, cabbage and kale) are great estrogen detoxifiers, but don’t forget your greens (e.g. spinach, chard, arugula, leek greens, etc.). I am green-fiend! Don’t believe me? Check my Instagram feed.
  5. Drink more water. So often we mistake thirst for hunger. Hungry or craving? Chug a giant glass/bottle of water and wait 20 minutes. Still hungry? [NOTE: This is felt in the gut versus cravings, which are felt in the head] Eat a protein- and veggie-dense meal/snack. Not a water drinker? Try adding a glass before meals, or to something else in your day that is already habit e.g. upon waking, before your first cup of coffee, brushing your teeth, drive to work. Try infused water with a slice of citrus, cucumber, berries or ginger. Even better? Invest in a reusable BPA-free water bottle and keep it with you always; visible and in plain view. I love my S’well and bkr. Aim for 2-3L plain water per day, minimum. You can also try things like green tea, herbal caffeine-free tea, seltzer water (I like LaCroix) and/or kombucha in addition to, but not in place of plain water. You can add stevia to your tea (see #6), but stay mindful if you’re drinking it all the time; and particularly if you’re still actively struggling with cravings. There’s nothing wrong with it, and it’s perfectly safe, but it’s just the whole teaching yourself to expect all sweet all the time. Read your labels for seltzer water and kombucha; not all are created equal.
  6. Eat more fat. You’ve heard it before and I’ll say it again: eating fat does not make you fat. In fact, fat by itself has a relatively neutral insulin response when compared with carbohydrate, protein or worse, carb and fat together. What makes you fat is eating too much… of anything (see #3 above). Fat is calorically dense, yes, but also hugely satiating i.e. less is required to satisfy. Consequently, used strategically and in moderation, it can help stave off hunger and cravings, sustain energy and burn fat. My favorite fats include those from grass-fed meats, wild fish, avocado, nuts & seeds, nut butter, egg yolks, EVOO and coconut oil. Find what works for YOU, and do that. 
  7. Look for no added sugar, avoid artificial sweeteners and choose naturally sweet options. Read your labels. It’s as simple as that. Sugars are listed under carbohydrates, along with dietary fiber and sugar alcohols (when applicable). Sugar alcohols and sugar are not created equal. Digested more like dietary fiber, sugar alcohols do not raise blood sugar like sugar does. The carb-induced blood sugar spike triggers the pancreas to produce insulin and the crash that you may experience after is real. Artificial sweeteners have been shown to have negative implications for your health and waistline, but did you know that they can actually make you crave more sweet? Pay attention and choose natural sweeteners like stevia instead, but stay mindful. While healthier, these options can still be a trigger for some, and can be overdone. *Be forewarned: if your diet (and by diet I mean nutrition – what you eat day-to-day; not dieting) is sugar-saturated, you may very well experience cravings for it upon cutting back/reducing/limiting it. More on that in a sec, but know that this is totally normal. And, it does get better.
  8. Keep it simple. You know that my #1 food rule is to eat only the foods that you love that love you back. This takes detective work, yes, but decreasing your sugar intake need not be synonymous with bland food or food that tastes bad. Add fresh/dried herbs, spices, salts, onion, garlic, healthy oils to compliment that natural flavors of real, whole foods. And, as you decrease your sugar and overly processed stuff, you may likely develop a taste for the healthier choices, even crave them, and learn to appreciate them in their simplest state. Sweet potatoes, plantains, figs, dates… Nature’s candy, anyone?
  9. Be patient. The worst thing to do in response to a craving? Feed into it. Instead, practice surfing the urge, ignoring it. Easier said than practiced, at first. I get it. I do. But like with anything, the more we practice the better we get. The more attention you *give ‘it’,* whatever the ‘it’ is, the more you will crave it. But you MUST resist those cravings if you want to overcome them. And you must do it consistently over weeks, months and years if you want it to be easy, effortless aka habit. We become what we repeatedly practice. The more sweet we consume, the more sweet we crave. Period. Bottom line. *Example: Ever been around a tantruming toddler who wants something that they do not have? What happens when you give in to that which is desired for the sake of putting an end to the bad, perhaps headache-inducing behavior? You actually teach them to expect ‘it’ in response to the behavior that you are not trying to encourage e.g. screaming ===> candy, cookie, toy… whatever. In doing so, you dig yourself an even deeper grave and it becomes increasingly more difficult to break the habit each time you reward the behavior. Make sense? I think it was Pavlov and the dogs or something…
  10. Hone your mindset. Practice shifting your mindset from one of ‘I can’t’ vs ‘I choose not to.’ The difference in verbiage is slight, but hugely empowering. You can have anything, anytime; just not everything. Practice also shifting your focus from one of reducing cravings by indulging them to one of reducing cravings by eliminating them. Indulging our cravings is a surefire way to ensure their return. Choosing a “healthier” treat in response to a craving still feeds the craving rather than eliminate it. Healthier treats are still treats and to be enjoyed, in moderation.
  11. Use, but don’t abuse moderation. I wrote a whole blog post on this so I won’t rehash it here. Learn your buffers and preemptive cheats and use them, but cautiously (see #9 and this post – it’s a good one 😉 ). A dairy-, egg-, gluten-, grain- and soy-free Paleo cookie is still a cookie.
  12. Identify your triggers and avoid them. Triggers throw hunger, energy and cravings (HEC a la Metabolic Effect) out of balance, impede fat loss results and, when removed from the diet, fat loss resumes. Common triggers include sugar-free/zero cal sweeteners, protein shakes, protein bars, dairy, grains, nuts, fruit, soy and dairy. Obviously, not necessarily all junk foods but they may not work for YOU. Best way to know? Eliminate the trigger in question for a period, monitor, watch and see how you do. If you suspect multiple triggers, do not eliminate them all all at once or you won’t know what is causing what. Bear in mind that one person’s trigger may be another person’s buffer. Be your own detective. You are the best expert in you. #selftrust
  13. Prioritize sleep. Sleep deprivation impedes the body’s insulin response, which may translate to more cravings. The mental energy to resist that which we desire is also not at its highest in a fatigued state. What to do? Commit to a [reasonable] bedtime, create a routine around it (e.g. power down, herbal tea or whatever) and stick to it.
  14. Move. Moving and eating do not go hand-in-hand. And by movement, I do not necessarily mean exercise. Sure lifting weights, sprinting fast, metabolic conditioning, CrossFit, HIIT, etc. offer some amazing benefits. But by movement,   it could be something as simple as a leisure walk (coffee or tea or Craving Cocoa optional, but highly recommend 😉 ), step outside for a breath of fresh air, foam rolling, light stretching, yoga or sauna. Can you eat while in motion? Obviously, yes; but it’s less likely. And even if you’re eating while you’re up and about, overeating is less likely.

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*Don’t forget: Physiques are built over months, years of consistent practices. Your body is a reflection of the DAILY choices you make and nothing changes until you change your choices.

If you’re interested in more, check out Em’s Coaching Club. We troubleshoot cravings and more in this like-minded community of people interested in living a healthier lifestyle! How do you combat cravings? What from this post did you find most helpful? Let me know on my Facebook page!