Emily Miner

{RECIPE} Super Fudge-y [real food] Chocolate Almond Joy Protein Muffin (Dairy-, Grain- and Gluten-Free)

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Ingredients

Dry:

  • 2 T cacao (or unsweetened cocoa powder)
  • 2 T coconut flour
  • 1/2 t. baking powder
  • 6 packets Truvia (less if using stevia – can use powdered or liquid or another natural sweetener e.g. xylitol, erythritol)
  • *OPTIONAL: 1 T finely shredded, unsweetened coconut flakes 

Wet

  • 3 T liquid egg whites
  • 1/2 t. almond extract
  • 1/3 c. water

Directions

  1. Preheat oven to 400 degrees F.
  2. Mix all ingredients in small bowl, then transfer to small ramekin coated with non-stick spray (I like coconut oil).
  3. Bake 20-25 minutes or until top begins to looked “cracked.” [NOTE: The inside will be fudge-y like a decadent chocolate torte. Do not overbake.] Remove from oven.
  4. Let set ~5 minutes.
  5. Enjoy!

*I nixed the shredded coconut and topped with a smear of NuttZo PowerFuel (crunchy) and enjoyed as a pre-workout snack. PSA: I am confident that lil’ smear of nut butter is what allowed me to kill a tough leg workout! Use the code ‘MINER15’ for 15% off all online orders at Nuttzo.com.

If you try it, snap a pic and tag me on IG (@emilynminer) or post to my Facebook page so that I can see your lovely creations!

 

Client Testimonial: ANON

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After having received this unsolicited client check-in (copied below, unedited) earlier this week,  feeling pretty grateful that I *get to* do this.
 
Potential new clients come to me thinking that they want workouts & meal plans. That’s it. That there’s nothing more to it than that and, that with these tools, all of their “problems” will magically disappear.

And then, they realize that there’s more to it than just diet & exercise. That how we *think* about the process has huge implications for our success. In terms of our fitness, nutrition, physique and, more broadly, life.

This [introspection] is where all the magic happens. Once we’ve got our mind right, the implementation of these “tools” is easy, no prob at all. The shift from the outcome-oriented mindset (that used to paralyze us from actually taking the action to get to those outcomes) to one of ACTION leads to outcomes that happen almost effortlessly and with much less stress, at that. #TeamNoStress

So proud of this client’s hard work 🙂

Without further adieu…

“ALSO—
Huge news for me. Yesterday I had my period for the first time all-naturale.
 
History…
October 2012: bad breakup with almost fiancé, really hard time moving forward + job I hated, lost 10ish lbs probably from sleeping like 10+ hours a night (true bliss!) to escape the life I hated (but also shows how sleep can help with weight loss???) and walking my dog a ton to pass time and starting to work out more with free time and cope
 
Spring 2013: really, really got into fitness. Like, woah. I liked the attention I got when I dropped weight and I liked how I looked. So I got a little obsessed. Noticed that I hadn’t really had a period in a few months.
 
June 2013: had a period, yay! Started working out 2x/day and really getting into macros and such. It all went downhill from here…
 
October 2013: Realized no periods again! Talked to my doc about it at my birthday check up. She gave me some hormones to take. I think this is also when I started binge/purge cycle.
 
Winter 2013: Had one period at some point because of the hormones I took. Doc said estrogen, progesterone and testosterone were all low. Diagnosed me with PCOS (which I thought and still think is BS).
 
Spring 2014: No more periods. Still battling binge/purge cycles. Stressed at work. Started working at a cycling studio ON TOP OF my full time job, so I had 4am mornings and was weight lifting + cycling EVERY DAY. Lots of negativity in my personal life also as I pushed people away. Lots of bad gas and stomach issues. Took a blood test and found out my food intolerances (gluten).
 
September 2014: Doctor again. Meds again. Had a period again at some point this Fall. OBGYN did some tests and didn’t think it was PCOS but said that as long as I could have a period with meds, I was fine. I wasn’t satisfied with that answer. I wanted to be healthy, not just functioning with medication. Started to want to pursue a healthy life with balance. Wanting to get past my disordered mindset.
 
Fall/Winter 2014: Started seeing a counselor. Got sponsored by Picnik (butter coffee shop in Austin). Tried to start giving up eating Quest bars every dang day, having 6 small meals a day, counting macros, etc. Quit cycling job. Started telling people what was going on.
 
Spring 2015: Uphill battle. Kept fluctuating in weight (only like 5 to 10 lbs) but it would change so quickly. I was trying so hard to get it right but couldn’t stop exercising for hours and thinking about food. I knew where I was headed (in a good way) but it was going to take a lot of letting go to get there.
 
Spring/Summer 2015: Found you online. Got a new job. Moved. This helped me let go of so many old habits. No more personal trainer who does shows telling me to eat 6 meals a day, cut fat or carbs, count macros, do fasted cardio. No more job that I was miserable at. No more of my favorite places to buy a cake and eat the entire thing. No more of all the different commitments I had made that I didn’t know how to get out of or say no to. New workouts that were so much shorter. New job that was exciting and less stressful. New chance to choose how to spend my time.
 
September 1, 2015: Started my period. No hormones in the form of a pill needed.”
 
YOU can BE, DO & HAVE anything, too. Patience, practice and commitment to this process is all it takes. Please never hesitate to email me if you have questions or suggestions. And, don’t forget my Facebook page– it’s just as much y’all’s space as it is mine. Feel free to post there for feedback/accountability, or tag me on Instagram  (@emilynminer). Ready to get started on your journey? Shoot me a message! In your corner always. ox Em

Navigating the Dining Hall & Dorm-Room Eats: How-To Avoid the Freshman (or Sophomore or Junior or Senior) Fifteen… and Beyond

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It’s back-to-school season and apparently, we have a lot of college-aged readers on here? So awesome! If you are one of ‘them,’ hope on over to my Facebook page and let me know where you’re in school and what you’re studying, or hope to. If you’re undecided, that’s cool, too.

Though I’m already three years out from graduation, it feels like just yesterday that I was living the college life. Younger readers come to me because I am supposedly “older and wiser.” Older, yes; maybe not wiser, but more life experience.

Anyhow, I’ve been getting lots of inquiries from female collegiates wondering if it’s possible to have fun, find balance without adding inches to their waistline a la Freshman 15, juggling the stresses of school, relationships and life, all the while. Absolutely, yes. 

Now, some #realtalk before we get started. To sum up my exercise & eats for the duration of my collegiate career at Wake Forest University. [NOTE: I do not reco.]

Exercise: Run as much as possible for as long as possible. When I’d run with a girlfriend, we’d usually always “do” abs after.

Eats (brace yourself! ha):

  • Oatmeal w/ sugar-free syrup, sometimes a heaping scoop of nut butter
  • “Light” yogurt
  • Coffee w/ all sorts of those flavored, sugar-free creamers
  • Seltzer water
  • Fruit (literally would fill my to-go container from the dining hall with fruit and call it “breakfast,” only to find myself hungry for breakfast No. 2 less than an hour later)
  • Egg-white omelettes w/ veggies (us Wake girls would always request “the spray” to avoid the chefs dousing our egg-whites in oil)
  • Dry cereal
  • ALLTHEPRETZELS
  • PB & J rice cakes
  • Salad bar
  • Raw veggies & hummus (<=== a fine snack, but primarily carb NOT protein)
  • Protein/breakfast/energy/cereal bars
  • Sugar-free froyo
  • Sugar-free gum
  • Sugar-free hot cocoa for late night studying (and I think I used all of my non-meal plan “food dollars” on skinny lattes, caramel macchiatos or black coffees sweetened with sugar-free syrup at the Starbucks on-campus)
  • Salads with tofu (blech!) from the Moe’s on campus
  • Bagels
  • Microwave popcorn
  • Jelly Belly’s, mini-tootsie pops (because, mini = more, obvs)
  • Deli-meat &  pickles from the sandwich station (I ventured into/out vegetarianism toward what would be the end of my 12-year stint as a pretty strict veg).

I think I can count on one hand the number of times I drank in college, and definitely the number of times I ate late-night Papa John’s (pizza, if you’re not familiar- I’d never heard of this before moving to the South). Like never.

Lol can you say ‘carbatarian?’ But srsly. This is way too many carbs and the only reason I was able to effortlessly maintain my weight throughout college was because I was running so freakin’ too much. 

Worth noting that although my body comp now is a zillion times different than it was then, my weight really hasn’t changed. I was eating way too little, and the foods that I was eating were largely nutrient-void (i.e. low-fat, low/zero-cal, sugar-free etc). And, not surprisingly, I had that “skinny fat” look. I wasn’t heavy by any means, but did not have the lean, athletic dare I say “toned” look that I do now. I achieved, and now maintain, better results than ever before by doing LESS (i.e. working smarter, not longer) and eating MORE of the right things, more often. No, that is not a typo.

Now that we’ve established that my way of, uh, being was way too rigid throughout college (I tried this approach so you wouldn’t have to #winorlearn), I wanted to share with you some of my best tips for navigating the dining hall during meal times whether you’re one of the new kids on campus that upperclassmen so lovingly call “frosh (y’all have a place near and dear to my heart as I was a freshman RA throughout the duration of my collegiate career),” a fifth-year senior without access to a full kitchen (or just doesn’t cook) or even several years post-grad but still frequenting the cafeteria at work and/or buffet-style dining.

For my collegiates– I’ve also included for you some of my favorite dorm-room friendly snack and meal ideas for those late nights or early mornings when you need just a lil’ something. Or, for when you’re just totally over your dining hall’s limited offerings.

Without further adieu…

BREAKFAST (think: protein, fiber, fat)

  • Eggs (scrambled, omelette, boiled, over-easy; please keep some of the yolks)
  • Breakfast meat/meat, breakfast or not (e.g. bacon, sausage)
  • Greens (e.g. spinach, kale, mixed greens), fibrous veggies
  • Avocado or some nuts/nut butter (unless this is a trigger food for you) for healthy fats
  • Breakfast sandwich, ditch the bun/biscuit/croissant

Things to AVOID on the reg, enjoy on occasion if you choose:

  • Bagels/bread (ezekiel best if you really ‘need’ bread – over time, if you focus on adding more of the right things, MORE often, I think you’d be surprised that your cravings for these things are lessened), breakfast cereal, pastries, waffles

LUNCH (think: protein, fiber, fat)

  • Salad bar
    • Darker greens > iceberg, if possible
    • As many fibrous veggies as you want
    • Add protein (e.g. grilled/baked chicken, eggs, bunless burger (beef, chicken, turkey, veggie), deli meat (low sodium & nitrate-free are my faves- do your best) from the sandwich station, fish or add a can of tuna or salmon back in your room if you carry-out)
    • Add fat (e.g. egg yolks, avocado, nuts/seeds)
  • Moe’s/Chipotle/Tex-Mex equivalent salad/burrito bowl: no rice, no beans, extra fajita veggies, protein of choice (double if you want leftovers), no sour cream/cheese, add pico, guac, extra lettuce and cilantro, if you choose
  • Lettuce wrap (e.g. Jimmy John’s, Which Wich) – all the fixin’s, without the bread (carbs)
  • Deli meat wraps – have one of the servers at the sandwich station plate some deli meat for you, then grab some veggies from the salad bar and wrap your meat around those

Things to AVOID on the reg, enjoy on occasion if you choose (or are making your own, healthier version):

  • Sandwiches, chips – approved alternatives here and here. If you’re set up in a kitchen, try DIY sweet potato or plantain chips
  • On the salad bar, watch out for things like candied nuts, fruits (fresh or dried esp., which can be loaded with sugar), cheese; if you choose these things, think of them as garnish vs. main ingredient and practice moderation
  • Breaded or fried; choose grilled, baked, steamed, poached instead
    • Almond flour is a great DIY sub for breadcrumbs if you’re set up to cook

DINNER (think: protein, fiber, carb/fat)

  • See lunch
  • Fajita-less fajitas (e.g. steak or chicken, peppers & onions)
  • This is also a great time to have your CARBS (or post-workout– another post for another day– just talking in general terms)-  think about getting your carbs from real, whole nutrient-dense foods (e.g. sweet potato- choose baked vs. the fries, quinoa, brown rice, even ezekiel bread) vs. bread, wraps, cereal, pasta, crackers and ALLTHEDESSERTS)

Things to AVOID on the reg, enjoy on occasion if you choose (or are making your own, healthier version):

  • Pasta dishes, buns on burgers, quesadillas, pizza
    • Sub spaghetti squash for pasta
    • Portobella mushroom caps for burger “bun”
    • Cauliflower, meat, almond flour crust for pizza

SNACKS/MEALS ON-THE-GO 

  • Hard-boiled eggs (if you can carry-out from your dining hall, grab some from the salad bar; if not, most grocery stores sell them already peeled)
  • Raw fibrous veggies
  • Jerky
  • Protein bars
  • Old-fashioned oats (GF, if you need) or oat bran (add protein e.g. eggs, powder)
  • Canned wild tuna/salmon
  • Protein powder for shakes on-the-go
  • Rotisserie chicken (one of my fave convenience options for those of you with a full kitchen- could get messy trying to deal with this in a dorm room)
  • Nuts/nut butter (this is my fave – use the code ‘MINER15’ for 15% off all online orders)
  • Unsweetened cocoa powder (for healthy hot cocoa, shakes – organic best – do your best)
  • Stevia powder/liquid (both are portable so you don’t have to use the Splenda aka sucralose in the dining hall)
  • Fruit (e.g. apples, berries – fresh or frozen)

More on protein packed snacks here.

DRINKS

  • Kombucha 
  • Coconut water
  • Unsweetened teas
  • Unsweetened coffee (organic best – do your best)
  • Seltzer water – I like LaCroix

Whew! I think that covers it. These are just a few ideas to help get you started. By no means is this list all- inclusive, or is every option ideal. But, you can always make a better choice. Do not let perfect be the enemy of good. Be your own detective, find what works for you and do that. Questions? Comments? Any tips for navigating on-campus dining options that I forgot? Let me know on my Facebook page!

Training “Hard” & Consistently, But Still No Results? How To Know If You’re Working Hard “Enough”

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It is true. Exercise intensity, not duration is what drives results in the gym. *recovered cardio queen (me) hangs head in shame*

That’s great, but more helpful if we can define what exactly that means. Problem is, “intense” is so subjective. What’s tough for me, might be a walk in the park for you or vice versa.

That, and an intense sprint sesh at the track and an intense lift in the gym look very different. Or do they? While, at first glance, they may appear as similar as a linebacker and a ballerina, they are, upon further review, actually quite similar. I’ll get into that in a minute, but first a few housekeeping items:

  • If you’re an exercise newbie, don’t worry about the best kind of exercise for fat loss, physique results. Whatever. Big rocks first (e.g. physical activity), small rocks later (e.g. exercise type). Instead, find what you love and do that. If you do what you love, you’ll be able to sustain it. Sustainable actions ===> sustainable results. If you don’t love anything, do the easiest thing: leisure walk. The do-anywhere workout that requires no equipment, it carries huge benefits and should be considered not exercise, but a necessity. Get moving first, add intensity factor later. [This is the approach I tend to use with my clients that have a significant amount of weight to lose i.e. whose primary goal is fat loss]
  • Intense exercise (e.g. weight training) is great. I could write a whole post on its [positive] implications for our physical and mental health; also overall well-being. In terms of our physique, it primes the body to build muscle and increases insulin sensitivity post-workout. Additional calories and/or carbohydrates consumed in this window are less likely to go forward fat storage and instead, toward muscle repair and growth. Still, too much of a good thing is still, too much. Yep, that’s right. Too much  exercise of the intense variety could actually make us fatter. You know that puffy, water-logged group fitness instructor look? Which brings me to my next point…
  • Do not underestimate the power of restorative activity. WHY? The lower intensity stuff actually helps the higher intensity stuff to work. It keeps the metabolism responsive. Make it happen. Don’t know what to do? Leisure walk, restorative yoga, foam rolling/light stretching, mani/pedi, massage laugh, time w/ family & friends. Whatever. The goal is not calorie burn. R-E-L-A-X.
  • Trudging along on the treadmill, or ellipticalling your life away at a moderate intensity is not intense exercise; even if you have lungs of steel and can endure the aforementioned monotony for hours on end. I say this in the nicest way possible as I used to be one of them. I’ve been there. I get it. I do. Now before we go any further, let me clarify that I am not saying that cardio is bad. However it is not the most effective tool for fat loss. Why? The more that we do, the more we’re going to have to do to get results. In terms of sustainable fat loss, nutrition is the gross control and exercise, the fine control; a tool we can use to shape the body. That said, used strategically and in moderation, cardio can enhance a training program.

Whether you’re an athlete, recreational gym-goer or exercise newbie, you’re going to have to get comfortable getting uncomfortable if you want to #getbetter. That said, the last thing I want is for your workouts to be so intense that you begin to loathe your workouts to a point where you don’t do them because they make you so sore (to the point where walking is a struggle for days), so tired, they’re not fun, etc. Intention without action is meaningless. If you’re ‘ON’ a program (with or without a trainer) that you cannot sustain, you cannot expect sustainable results to match. Period. End of story. Now if you’re training with intention, it’s not always hardly ever rainbows and unicorns. But, I do look forward to the challenge(s) because I know that, through them, I am getting better. And, I keep it fun.

So now, what you really came for. Not sure if your intense workouts are “intense enough.” Here’s a quickie checklist for you to use to know if you’re doing MetCon correctly:

  1. Breathless – Is your heart rate up? Breathing heavy? Use the “talk test.” I always tell my clients, classes that they should be able, but not want to talk at maximal effort.  Sweat now, small talk later. Move faster. This will also help w/ No. 3 (below).
  2. Burning – In your muscles. That feeling in your legs when someone tells you to go into a wall sit and hold, pulse a squat or a push-up. Totally normal. And a place where you want to be multiple times throughout your workout. (aka mechanical failure)
  3. Heat – Are you sweating? 
  4. Heavy – Do the weights become heavy that you have to drop them? (aka metabolic failure) If not, lift heavier.

A few items worth noting…

  • The results we achieve in these types of workouts are attributed to the hormonal response/environment created in the body, and not calorie burn. Wha?! Yes, fat loss requires caloric deficit but hormonal balance is pivotal e.g. hormones dictate how the calories we take in are partitioned (i.e. whether they go toward fat storage or the repair/growth of muscles).
  • Just because you are not sore after a workout, does not mean it was not a good i.e. effective workout. In fact, more often than not, I am not sore. The body’s response to exercise is so individual. 

My best advice? GET FOC– USED. This is why I have success with my [unique-to-me] approach. Because I am the person I want to be right now, whether I am or am not, and I do the things that person does aka action. It’s the BE-DO-HAVE model of successful behavior change. My training time is training time. I keep it short, but intense and work through my sessions with intent. Sure, pure strength sessions or a sprint sesh are a bit different with rest in between- I’ll chat it up with a friend/training partner, but if I’ve only got 20 minutes on my hands, you can bet those side conversations are kept to a minimum. What else am I not doing? Emails, IG, Twitter, FB; also, text. All of those things will be waiting there for me when I am through. Ain’t nobody got time for that!

I know this approach to training may be different than what you’re used to (e.g. slower, heavier, designated rest, weight machines, whatever), so if you have any questions, let me know on my Facebook page! If not, tell me your fave way to sweat or show me on IG @emilynminer (don’t forget my hashtag #eatnourishTHRIVE). 🙂

 

Is Moderation Making You Fat?

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If you’ve been hanging around here for any length of time, you know that I practice what I preach and implement a consistently tight, not perfect approach to eating and exercise 100% of the time. Consequently, you may be surprised to learn that I have a huge beef with MODERATION. Let me explain.

There is a difference between using and abusing moderation. Like it or not, we must pick and choose. It’s what lean people do. This is not deprivation or control. It’s moderation, as it was intended. 

I’m sure you know someone that uses moderation as a crutch to justify all the “small bites” that, by themselves, won’t add inches to our waistline. But you know how you’ve heard me talk about small wins adding up to be really big wins? Well, all of those small bites? Cumulatively, they add to unwanted inches and/or lbs. No bueno. 🙁

Now before we go any further, let me make clear that I am a huge proponent of buffer foods aka “preemptive cheats” (PC), a la Metabolic Effect. These are foods that won’t necessarily get us lean but that, used strategically and in moderation, do not pose any detriment to our fat loss efforts. They help to take help take the edge off, and prevent cravings for way worse things later. These things have a place in the diet, sure, but should not form its basis. Moreover, the frequency with which they occur should reflect one’s place in either the ‘attain’ or ‘maintain’ phase of fat loss.

A few of my fave PCs? Protein bars, healthy (homemade) baked treats, avocado, bacon, Cocoroons and Hail Merry’s, kale chips, craving cocoa and of course, NuttZo. Dietary fats are also common in this category as they offer a high degree of SATISFACTION, one of the three pillars of sustainable fat loss (caloric deficit and hormonal balance being the other two).

Here are a few examples, including but not limited to what I’d consider to be appropriate uses of moderation:

  • A splash of cream in your first coffee of the day. Even better? A splash of unsweetened almond milk or coconut milk creamer.
  • A BAS at lunch with plenty of protein, tons of fibrous veggies and a serving of dietary fat (think garnish vs. main ingredient e.g. bacon, feta, avocado, almonds); maybe a few TBS of dressing- choose oil & vinegar-based, or make your own.
  • A protein bar and/or a handful of nuts
  • A glass of wine or two with dinner OR a serving of clean starch OR a taste of dessert

Below is an example of ‘A Day in the Life’ that is abuse of moderation and, over time, recipe for weight gain: 

  • A sample (just #onebite!) in line at Starbucks while waiting for my Venti coffee with steamed breve to go alongside my oatmeal topped with a single-serve pack of nut butter. Because, satisfaction. 
  • A munchkin (small donut hole for my non-DD friends) at the office. Because, coworker’s birthday. But, it was alongside a protein bar so nbd.
  • A sprinkle of cheese, a crumble of bacon, croutons and some ‘cado with a few TBS of dressing on my salad at lunch. But, it was salad.
  • A tall skinny latte + a fun-sized Snickers. Because, afternoon energy slump. 
  • A handful of pita chips while cooking dinner. Because, hangry.
  • A glass of vino (or two) with dinner. Because, long day. Oh. And a few bites of the kids’ mac n’ cheese, you know, just to be sure it was okay. And then, the uneaten chicken nuggets they left on their plate. Because, why waste?
  • A few squares of stevia-sweetened dark chocolate, sugar-free froyo or protein ice cream after dinner. Because, dessert defense. At least it wasn’t the whole thing… or ice cream?

Maybe this hypothetical eating day resonates with you; maybe not. Though extreme, it was created for the purposes of illustrating a point. 

Sure sweets are yum, for example. But, if we chose to indulge in them always, they:

  1. Lose their novelty (i.e. become habit– daily, automatic vs. ritual– special, occasional), and;
  2. Make us feel ‘blah’ both physically and emotionally. Whether this means unwanted inches on our waistline, lbs on the scale or perhaps just feelings of lethargy, skin and/or digestive issues, none of these are outcomes I’d voluntarily choose.

But, food is meant to be enjoyed and so, what are we to do? Enter: NUTRITIONAL WORKAROUNDS aka PCs aka buffer foods.

*An example from my own life:

Though I’m not much of a sweets girl (pass the salt! lol), I do love healthy baking (e.g. protein scones, breads, bars). Worth noting though that these healthIER treats are still treats and should be enjoyed, in moderation. That goes for you and, for me. Sure someone in maintain can afford more of these “treats” in their diet than someone in the attain phase of fat loss, but lean or not, treats are still treats. For optimal performance, in training and in life, the body is best nourished (i.e. thrives) on mostly real, whole foods. Always. #jerf 

Bottom line: If we keep telling ourselves ‘it’s okay’ (because moderation is better than restriction), we’re going to end up even unhappier and unhealthier than when we were white-knuckling our way through the deprive-binge cycle that is the diet trap. #nothanks 

If you’re not getting results and you find yourself using moderation to justify all of the little bites, might be time to check yourself. Log all of your eats (time, type & approximate amount; include the “little bites”) and biofeedback signals (i.e. energy, cravings, hunger, mood, stress and sleep; note extremes) for a bit, identify your non-negotiables and also where in your day, week you need that built-in relief most. And, if you’ve not done so already, identify your PURPOSE, get clear with your INTENTIONS and adjust accordingly. 

To recap: Everything in moderation, including moderation.

Interested to hear your thoughts on moderation. Love it or hate it? How can I help? Let me know on my Facebook page! BTW You may be surprised to learn that I’ve been “tracking.” All the deets on why, how and the latest on my eats and exercise in this week’s free email newsletter going out to my VIPs early Wednesday morning. If you’re not on the list and want to be, check the right sidebar. 🙂

 

Living the Fat Loss Lifestyle: What Is Allowed, and What Is Not

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I’m frequently asked, by clients, friends, family, passersby in the grocery store:

“Can I have ___________ (insert food of choice, here)? Is this enough? Too much?

And because I’ve made it my charge to teach people how to feel good, look good and still have a life; also, to restore health in those who find themselves straying further and further from the wellness end of the illness-wellness continuum, you’d think I have the answer. But, I don’t. And you know something? I’m glad I don’t. Because even if I did, it doesn’t serve either of us. I’d prob be a pretty shitty coach, and you, the client/friend/family/passerby, learn absolutely nothing, save for an opportunity to hone your listening skills when I tell you what to do. #nothappening

*Bottom line: You are the best expert in you; not me, not anyone else.

The best way to know if you can have X, if it’s too much or too little is to try it. Then, monitor, watch and see how you do, adjusting higher/lower according to hunger, energy and cravings (HEC a la Metabolic Effect); also mood, stress and sleep. Trying something once (e.g. adding a serving of carb in the evening, fat or protein somewhere in your day, whatever), even 2-4 weeks (my reco), is not going to add inches to your waistline overnight. Honestly, you could even down a whole pizza (not my reco) and, save for some water retention, you will not add 10 lbs of fat while you sleep. Promise. Worst-case scenario? The old way will be there waiting for you if you need it.

*hint: You can have anything you want; anytime. Just not everything. You CHOOSE what goes into your mouth always. Bear in mind also that, if it works for you, it works.

I sent this exact blurb to a client last week, and thought it might help you to better understand what I’m talking about; explain my approach. This client was looking for a meal plan after I made a single reco a la ‪#‎ONEchange ‬Method, saying that this “left some blanks for the rest of the day.” And this client couldn’t have been more right, but it was totally intentional on my part.

My response:

‘The reason I don’t “do” meal plans in the traditional sense is because they make us fatter in the long run. Sure I can say, ‘Susie, eat this’ and get you results, but what happens when I go away or the plan stops working and you’ve learned nothing about Susie in terms of your metabolic tendencies, psychological sensitivities and personal preferences? Or, you get so sick of following someone else’s ‘perfect’ plan, having harnessed the willpower for so long, white-knuckled your way through a diet plan that you don’t really enjoy, that you throw in the towel and “What the hell? This sucks. I’m done.” In this scenario, all you’ve learned is to “eat what Emily says to eat;” nothing about Susie. You’ve come to me, presumably, because these other “plans” didn’t work, or have stopped working, no?

I understand the appeal of one-size fits all meal plans: fast fixes that get results, but always fail. By taking the time to figure out you, understanding why we do what we do, we will come up with a plan that is uniquely your own that you can do… forever <=== the perfect plan. Forever plan ===> forever results.’

So there. I said it. I don’t do, won’t do meal plans, but not because I don’t like you. Or because I’m trying to set you up to fail. I want to you succeed. Really, I do. But rewarding is it when you get ‘there’ on your own; with me serving only as your guide to teach you and to give you the tools you need to navigate this journey on your own. 

Consider this ===> Why be a sailor, officer when you can be large and in charge? Life is more exciting as the captain of your own ship, no?

If you’re ready to begin the journey to the best version of yourself but don’t know where to start, I have a just a *few* spots open for one-on-one coaching with me. Deets here. Questions? Let me know!

To Track, or Not To Track?

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While tracking one’s intake, on occasion, can be a useful tool in terms of troubleshooting the diet as it relates to hormonal balance, fat loss results, performance and also, accountability, I am generally NOT a fan. But there is a difference, I think, between tracking macros and logging your eats in a more general sense (i.e. writing down what you eat and when, in household measures, and how ‘it’ makes you feel). The latter can be particularly fact-finding and plays an integral role in the health/wellness journey for many people.

If you are team IIFYM, flexible dieting, whatever. No judgement, whatsoever. In fact, I’d love to hear from you! ‪#doyou

But for me, I have neither the time nor energy (or care, if we’re being honest) to track every last morsel of food that I CHOOSE to put in my mouth. I’m not someone who craves much variety nutritionally, and prefer to fuel with real, whole foods most of the time. And I know that if I can keep it tight 80-90% tight always, I’m good. The remaining 10-20%? My zero stress wiggle room. It’s built right in!

In my work with clients, who’ve come to me with a desire to learn about this more moderate approach, a way of living, eating, exercise that they can do… forever, I encourage the practice not of counting cals/macros, rather MINDFULNESS. That is, listening to the body’s biofeedback signals. When these things are balanced, hormones are balanced and when hormones are balanced, the calories take care of themselves. This is because the hormones dictate how calories are partitioned (i.e. whether calories go toward fat storage, or muscle repair/growth). And yes, this means you could be under (or over) what an app/calculator tells you you need, but so long as HEC is balanced and you’re getting fat loss results (either attain or maintain), you’re good. Trust this; it’s science!

Mindfulness also includes things like eyeballing portions instead of measuring them (once you’ve learned what a serving looks like, of course, which can be especially important for trigger foods and may be something you choose to avoid entirely e.g. nut butters- I mean, how easy is it to grab a spoonful without even realizing you have a half cup on there? ha totally been there)

Don’t forget: In terms of our nutrition, it’s not about eating less and exercising more; rather, eating more of the right things more often to balance energy, stave off hunger, keep cravings at bay and actually burn fat. How? This nutritional approach creates a hormonal environment that promotes the burning, not storing of fat. It does NOT mean we are burning fat 24/7- that is neither realistic, nor healthy. So what does this look like? Plenty of non-starchy veggies, protein and healthy fats; also, enough for YOU carb according to timing, type and amount per your metabolic tendencies and unique to you carb tipping point.

This approach is different than what many people are used to, but different is not bad; it’s just different. 

Here’s the thing with tracking: whether we realize it or not, tracking will, over time, drain us of the mental energy that could be directed toward more productive use i.e. making the choices and take the actions we know we should be making/taking. 

> Bottom line: Track if you want, but be careful to not *let it* consume you. Remember, the goal is to offload the cortisol, not create additional stress. If/when tracking becomes a stress, you’ll begin to resent it and eventually, be less likely to actually do it. And you’ve heard me say it before but if we’re living in a way that we cannot sustain, we cannot expect sustainable results to match.

We want easy, we want effortless and tracking is just that. It’s the 1.0 version: numbers in, numbers out. Unforch, it’s not that simple. If you want sustainable results, you’ve got to put in the work. There’s no way around it. Put on your detective hat a la Sherlock Homes and figure out what works best, for YOU. Easy, my friends, is earned. Cool thing is, it’s really empowering to be able to create your unique to you plan that takes into account, well, you. <== This is the 2.0 version. 

So, how to go from balls-out tracking to a more moderate approach?

  1. Practice not tracking; if that’s too big a first step and you’re tracking daily, maybe you track every other day, then only a few times a week, then only a single day until you’re comfortable not tracking at all
  2. Practice not weighing, measuring food; instead, listening to your body #selftrust (*hint: the body is really good at telling you what it needs; it becomes your job, then, to listen)
  3. Practice, instead of tracking cals/macros, keeping a log of what you eat. Include things like time of day, food type and approx. amount, how you are feeling before/after e.g. hunger, energy, cravings (HEC a la ‪Metabolic Effect‬) high or low; also, stress, mood, sleep, skin, digestion.
  4. In need of some more guidance? Join our exclusive community, where we discuss all of these things on the reg and more! And, you get daily direct access to me for questions, feedback, support and accountability. All the deets HERE. 

When it comes to tracking, yay or nay? For those of you who’ve broken free from the tracking trap, how’d you do it? Let me know what you think on my Facebook page, or tag me on Instagram @emilynminer to show me how you “do” moderation! Interested to hear any/all perspectives, even if your views differ from my own. Let’s just please keep it respectful. TIA. 🙂

{RECIPE} An Insanely Delicious Kale Shake

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So it’s no secret that I love veggies – raw, grilled, roasted, dehydrated (hellllo kale chips!), whatever. There are very few vegetables that I will not eat, save for anything blended/pureed… until a friend introduced me to this green shake, which is too good not to share. A great way to get a serving of veggies in, especially if/when you’d rather not chew them, and especially through the warmer summer months when the last thing I want to do is turn on the stove. I’ve been enjoying a big glass of this most mornings, along with eggs or some Keta salmon for staying power (protein) and lots of organic coffee, black. Though I keep my eats pretty simple, you can bet they’re still supes satisfying. Why? Simple + satisfying = sustainable. And sustainable is what we’re after.

So…without further adieu:

Insanely Delicious Kale Shake

  • ~8 oz. Unsweetened almond milk (I love the 365-brand)
  • Lots of green kale (*hint: I blend the stems, but might reco de-stemming if you don’t have a high-speed blender)
  • 1 spoonful of Navitas Naturals Cacao
  • Truvia, to taste
  • Ice, to desired consistency
  • Optional: garnish with cacao nibs, unsweetened coconut flakes for an extra crunch

Even throw in the freezer, mixing occasionally, for DIY “ice cream,” but better.

If you try it, let me know what you think. 🙂

What’s your fave way to eat kale? Any simple & satisfying (S&S) recipes I should know about? Let me know on my Facebook page!

 

Top Tips to Pack a Protein Punch

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If you’ve been hanging around here or my Facebook page for any length of time, you’re familiar with my “big rocks first, small rocks later” approach in terms of eating and exercise. If you don’t know what I’m talking about, let me catch you up to speed. It’s really quite simple: I don’t stress about the cals in this, or the macros in that; rather, I listen to my body & its biofeedback signals e.g. hunger, energy and cravings (HEC a la Metabolic Effect); also, mood, stress, sleep, skin, digestive health and performance in the gym. We tend to not like this approach because it’s not hardcore. But if it works, and is SUSTAINABLE, it works, no? Not to mention the mental energy that it frees up that we can then spend on arguably more productive things that we actually want to be doing. 

While it is important to stay mindful of food labels, ingredient lists, etc., it is equally important to not *let* ourselves become consumed by them. *Example: protein powder, while it may have a few grams of carb, is mostly protein; nut butter, while it may have a few grams of protein, is primarily fat; beans, while they have some protein, mostly carb. 

One of my “big rocks” in the realm of nutrition is prioritizing protein at every meal (and by “meal,” I mean any eating time – larger meal, or smaller snack). In fact, it’s one of my daily non-negotiables. Here’s why: comprised of amino acids, protein is the building block for muscle and spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. The least likely of the macronutrients, when consumed in excess, to go toward fat storage, protein can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Still, too much of a good thing is still, too much.

I don’t weigh, I don’t measure, but I do stay MINDFUL of my intake – if not, hangry ensues. I know it, the world around me knows and I’m not the most pleasant person to be around ha. So how much do you need? Well, it depends. I typically reco ~1g/lb of bodyweight for my training clients, adjusting higher/lower according to HEC and fat loss results, with regard to the individual’s physique goals (i.e. attain or maintain). So, if you weigh 150 lbs., for example, and eat 5x /day, divide your bodyweight by 5 that’s ~30g protein/meal. If you’re not used to reading food labels, or the protein content in various foods, this will take some detective work… practice on your part, but so worth it in the long run. #TeamNoStress #antidiet And the reclaimed mental energy? Yes, please!

Also something to keep in mind: if you weigh 150 lbs, for example, and are currently only getting 50 g of protein/day, to try to double your protein overnight is a big first step. Instead, maybe just try to aim for protein at every meal. Small wins ===> big wins. Action begets more action ===> progress ===> success.

With that, here are my Top Tips to Pack a Protein Punch:

  1. Sustainably-raised meats. Organic, local, pasture-raised. Do your best. A few of my faves: boneless, skinless chicken breasts; lean ground turkey; bison; grass-fed ground beef (good source of omega-3s); nitrate-free bacon, on occasion.
  2. Seafood. Pole-caught and/or wild are best; fresh or frozen. I love fresh tuna when I’m at the beach, but more typically, it’s Wildplanet tuna or sardines (canned), Bear & Wolf Wild Alaskan Salmon (canned, from Costco), Keta Candy Salmon or wild sockeye salmon (I love these- individually-portioned, also from Costco). If you’ve not tried Sizzlefish, check ’em out!
  3. Rotisserie chicken. Quick, easy, convenient. Usually, from Costco or Whole Foods.
  4. Eggs. Affordable, easy-to-find and easily prepped a number of ways. Fried, hard-boiled for on-the-go, scrambled, crustless quiche/casserole/frittata or egg “muffins.” This article may help you in making your selection. 
  5. Protein bars. Not all are created equal. If you’re not familiar with the “Metabolic Effect Label Rule,” learn it. Use it. Can be used for anything with a label, protein bar or not: Total Carbohydrate – Fiber – Sugar Alcohols – Protein [should be] < 10, NEGATIVE numbers are best for fat loss! [NOTE: Calculation based on single serving if package contains multiple portions] A few of my favorite, cleaner (not perfect) options: Dale’s Raw Foods Bars, Perfect Bar, 22DaysNutrition, EPIC, Quest Nutrition, Nugo, Oh Yeah Victory, Vega and PowerCrunch. I just recently tried Exo and, after getting over the cricket factor, am really enjoying. Has anyone tried INBar? Another GF/DF option that I’ve been meaning to check out. #doyou.
  6. Protein powder. I like plant-based/vegan options. SunWarrior, PlantFusion and Vega. Jay Robb, BioTrust, AboutTime and Fit365 offer clean whey options. I wrote about how to choose a protein powder here.
  7. Jerky. Turkey, beef or salmon are my faves. Again, do your best with quality. 
  8. Low-sodium deli meat. Eat plain, or roll around some ‘cado and veggies for a heartier snack. I love Applegate.
  9. Greek yogurt. Only if you can tolerate dairy. Opt for plain varieties as the flavored ones are loaded with sugar. Try adding a sprinkle of stevia and cinnamon for something sweet, or top with nuts or seeds for a little crunch. Need not be fat-free.
  10. Cottage cheese. Again, if you can tolerate dairy. If you choose to consume dairy, choose higher quality, less processed products, when you can (e.g. hormone-, antibiotic- and pesticide-free; grass-fed/pasture-raised; organic; raw).
  11. Quinoa (VF). Definitely an acquired taste, IMO, but an excellent rice substitute that is loaded with fiber, iron, magnesium and manganese. Pretty versatile. Recipe idea? Try it in a stir-fry, or as a substitute for meat in stuffed bell peppers from my friend Kate of Beyond Fit Mom.
  12. Buckwheat (VF and GF). Use in place of rice, wheat and corn in cooking, as it ranks lower on the glycemic scale. Foods that rank high on the glycemic scale stimulate a rapid spike in blood sugar levels, which may enhance systemic inflammation.
  13. Chia (VF). The highest plant source of omega-3s, these little seeds are a good source of fiber, and also iron, calcium, zinc and antioxidants. Try them in chia pudding, or as a replacement for eggs in #healthybaking. Chia may not be great on the GI tract, and may exacerbate, even trigger leaky gut in some individuals. If chia don’t work for you, try hemp seeds, or ground flax seeds if you can tolerate them. 
  14. Ezekiel bread (VF). Made from a combination of 6 grains and legumes, this sprouted bread is a source of complete protein and contains all 9 essential amino acids. The sprouting process increases its digestibility, absorption of minerals and relative contents of both vitamins B and C. An excellent source of fiber, and especially compared with regular bread. Try with a TB of nut butter – NuttZo PowerFuel is my fave (use the code ‘MINER15’ for 15% off all online orders)!

PS Protein bars, powders and healthier baking ingredients are often much cheaper online – check Amazon and/or Vitacost!

Anything I missed? What are your go-tos for protein on-the-go? Let me know on my Facebook page!

True Life: I Was Addicted To Starbucks (And How It Relates To Your Health)

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Two things you should know about me before diving into this post:

1. I like coffee and I drink a lot of it. In fact, I’m sipping on a late afternoon Americano at Whole Foods while I write this post (and my mom is texting me with ALLTHECOFFEE emoticons – not kidding. Apple doesn’t fall far from the tree. <3 her)!

2. I am a very conservative spender, really good at working budgets and love crunching numbers to make things work.

But I have a confession to make: I was addicted to Starbucks. And that doesn’t really align with No. 2 above. *sigh* #ifonly Sure, I brew coffee at home. My coffeemaker is even programmable so that I can set it up the night before and have a hot pot waiting for me after the umpteenth ‘SNOOZE’ goes off. I have it set 15 minutes before my first alarm at 4:00 a.m. so that it’s ready and waiting as I drag myself out for 5:30a clients. Still, Starbucks is too convenient NOT to stop. Let me paint you a picture. From house: turn left, drive-thru Starbucks immediately on right. ‘ON’ ramp on left just after that. A ‘Bux literally 0.02 seconds from my house?! #winning

But, no. Starbucks, I love, but soooo $, no? Venti Americanos add up quick, and especially when your 5:00 a.m. stop is only the first of many… in a single day. Typically, I start working at 5:30 a.m., work through 8:30 a.m. or so then head home, right past the same Starbucks (8:30 a.m. = prime time coffee time, riiiight?) to eat, answer coaching emails and dive into studying for the day until I head out again for evening clients. Are you with me? Two venti Americanos by 8:30 a.m. and we’re already pushing $5. Then, get this. All you coffee drinkers out there know what I’m talking about. That 3:00/4:00 p.m. cup? The one that can make or break your afternoon? Evening clients don’t start until 5:00 p.m. Perf. Yep, you guessed it! Venti Americano No. 3 on the day. Y’all, I had a problem: $7-something in one day, times 5 days (I was better on the weekends, save for the occasional cup on-the-go while out running errands). That’s ~$35 in a single week, just shy of $2K in one year! #idienow

Now because #2 above, I was able to afford this habit. But as I was reassessing the budget, as we all do, I realized just how out of control this HABIT had gotten. Instead of the ‘Bux being an occasional thing (i.e. ritual), it’d become automatic; a daily occurrence (i.e. habit). And so, right then and there, I made the choice to kick it. I mean, all that I could do with an extra $2K AND still have my coffee (from home)?! No brainer.

So, I know you’re probably thinking, “Ok. She’s cra. And I’m so glad that she’s not on my tab.” ha But, look a little deeper and there is a lesson in here for us all. And yes, it relates to your health.

In terms of my [excessive] Starbucks consumption, I thought absolutely nothing of swinging by the ‘Bux to grab a cup on my way… anywhere. Why? Because I saw it as a cup of coffee, nothing more. But what I didn’t realize, at the time (and until I confronted it, head-on), was the cumulative effect of those single cups. The $2K cumulative effect. Holy sh*t.

The LESSON here is two-fold.

First, little wins (e.g. single cups) add up to be really big wins (e.g. $2k Starbucks tab). Do not underestimate the power of ONE change. In terms of health/wellness, single [positive] habits/changes add up, over time, to sustainable lifestyles (the same holds true for negative behaviors – more below – so make sure it’s a “good” one aka adding to your life, not detracting from it). I always tell my clients to pick one thing, and to do it well. Focus on nothing, but that. When that one thing has become easy and effortless (aka habit), then pick something else. Remember, you can do everything but not everything all at once. Bear in mind, physiques (and mindsets!) are built over months, years of CONSISTENT practice; not single “bad” meals, workouts.

Struggling with where to start? JUST START! Maybe you add a leisure walk (or any kind of physical activity, whatever), a giant chopped salad (my fave!) or protein with everything to stabilize your blood sugar (energy), and keep hunger and cravings at bay. Maybe it’s as simple as getting in touch with how different foods make you feel, both while you are eating them AND after. Do not complicate it. In terms of nutrition, it’s just food and it’s only eating. Nbd. #TeamNoStress

And second. As I mentioned above, negative behaviors can also exhibit this compound effect. Skipping that one workout because, one workout. Or stopping for fast food en route home because, convenience. “I’m tired… I’m hungry, right now” blah blah blah. If we’re waiting for the stars to align i.e. the conditions to be “perfect” to do whatever it is that we know we ‘should’ be doing, we are going to be waiting a long time. Perfect is like a derivative that does not exist.

Do I still grab my Venti Americano on occasion? Sure. But, I’ve only had one in the last month and though I savored every last sip, it just wasn’t as good as I once thought it was. I’ve actually come to appreciate the ritual of getting it set [at home] the night before. And then when I do take my own advice and #treatyoself, I’ll usually head to one of the local coffee shops, instead, and enjoy it that much more.

Are you experiencing “The Starbucks Effect” somewhere in your life? Let me know on my Facebook page!