Emily Miner

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!

 

[Product Review] Vukoo Bars

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A few weeks back, I was scrolling Instagram and stumbled upon @vukoobar. Actually, I don’t remember if they stumbled upon me, or if I stumbled upon them but nonetheless, we connected and I’m so glad we did!

My first question? What the heck is Vukoo. Obviously, I was intrigued but honestly thought it was just another word someone created to 1) pique the interest of IG-ers like myself (it worked ha!) and 2) to distinguish themselves from the candy protein bar giants flooding IG feeds everywhere. Not the case – 

Vukoo, v.: For You to Recognize and Act Upon Your Greatness and Potential from Within. 

My interest was piqued, but I still wanted to learn more and so meandered over to their site, where I read this:

“… a bar that encompasses who you are as a person and what you stand for.”

Instantly captivated. Thoughts? I want to learn more about this Aspen-based company and the brains behind it.

Enter: Christopher. He’s done fitness shows and shoots, but that’s not what drew me to his brand. Sure, we share in wanting to “take care of our bodies, look after [and achieve optimal] health, get lean & build muscle and nourish ourselves with the best quality foods and premium ingredients.” What’s more is that Vukoo is his PASSION, his DREAM, his whole LIFE (says he), and I love being able to connect with people with the shared value of chasing their meaning and creating both value beyond themselves and the life they dream of living. He appreciates balancing your physique with your health and lifestyle but acknowledges that it’s not the former the brings you happiness. Basically, his mindset is bomb (as evidenced by the unique flavor names of his bars – see below) in that he embraces that of a champion, which is key, because champions always win. 

Christopher kindly offered to send me a sample of bars, of which Vukoo offers three (3) varieties:

  • SIGBU (Success Is Getting Back Up): organic coconut & toasted carob 
  • NEGU (Never, Ever Give Up): Colorado Wildflower honey & almond
  • BIYU (Believe In Yourself, Understand?): organic dark chocolate, almond & organic coconut

A little bit more about the bars…

  • Gluten Free
  • High in protein with >19 grams per bar
  • Have only the highest-grade whey protein
  • Soy- and lactose-free
  • 10g+ fiber per bar
  • Free of added sugars & sweeteners
  • Preservative-free & perishable- this is a good thing! It means you are eating real food. #JERF
    • Keep refrigerated and/or frozen for optimal freshness. 

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I received a sample of the SIGBU bars. Verdict? Delish. And that’s coming from a protein bar snob ha.

My pro/con list for things tends to be decently well-balanced; I know what I like and what I don’t. But, I liked loved everything about these bars! I was super impressed with the label; not just the quality ingredients, but a good balance of carbs/fat/protein without tons of unnecessary fat, sugar and cals. The SIGBU bar is a ME Label Rule win at just 7g net carbs and just 5g of fat.  Total carbs – dietary fiber (incl. sugar alcohols, when applicable) – protein should be less than 10 for fat loss; also <15g fat. A great option for post-workout, a quickie breakfast or… anytime! 

Texture is en pointe and Vukoo nailed it with the flavor. I loved the texture from the shredded coconut, but am admittedly not a chocolate person so thought I’d like NEGU better. I haven’t tried NEGU yet so cannot say if that’ll be the case, but loved the subtle not too sweet flavor of SIGBU. Think rich, decadent cocoa vs. super sweet chocolate that leaves your teeth feeling sugar-coated, your belly feeling ‘blah,’ an artificial aftertaste and insatiable cravings for more. I tend to not like sweets and hate how mass-manufactured protein bars have really just become glorified candy bars, but Vukoo has definitely hit a home run with these. 

Let’s move onto the 100% recyclable packaging, which itself is worth a review. Vukoo is the first “boxed” protein bar comprised of two pieces that pull out from each other. It’s super cute and I love their meaningful logo! A hand with a heart in the palm, it stands for applying ACTION and working towards what is within you; pursuing greatness.

As you know, I love supporting #foodwithamission. Like NuttZo & Project Left Behind, Vukoo has partnered with The A21 Campaign to help fight human trafficking, and gives $0.21 per bar to the cause. 

Before wrapping things up, I want to address cost because that will inevitably come up. The bars are expensive, yes. Good food is expensive yes, but also worth it. Because while there is certainly a time and a place for traditional medicine, so much can be prevented through and helped by lifestyle choices including your diet (and exercise). You choose what you put into your mouth. I always say I’d rather spend money on good food now than on medical bills later. And I also always say do your best with what you can afford, and with what’s available to you. I’m on a budget, too. I get it. I do. But before you turn your nose up at the price tag, realize that these bars can serve as a meal replacement. That’s just $5/meal. Maybe you don’t have one every day, or you save them for #convenienceeating on-the-go. But with a 365-day money back guarantee, you have nothing to lose.

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Thank you Vukoo for sending me the bars to try out! These were a freebie but, as always, all opinions are my own. 🙂 Experience Vukoo bars here. Enjoy!

Virtual Coffee Talk #1

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I wish I could have a coffee date IRL with all of you, but unforch, I cannot. And so, virtual coffee talk is is! #legooo

If we were having coffee this afternoon, I would share with you a few of my intentions for the life that I will *create* for myself in 2016:

  1. Word of the year: COMMIT
  2. Travel more.
  3. Continue to #eatnourishthrive, including lots of #onebowlmeal. Cook more. Also, ALLTHECOFFEE.
  4. Blog consistently. Have something you’d like to see more of from me? Email me!
  5. Regain my health.
  6. Regain my strength. I’m excited to hire a coach/trainer. Any recos? Lemme know!
  7. BALANCE. Literally (#meatheadyogi) and figuratively.
  8. Create epic content for Em’s Coaching Club!
  9. a) Embrace the tough stuff: learn, grow & #getbetter. b) Offload the stuff that is sucking the life out of me aka making me absolutely miserable.
  10. Read more. What should I add to my library? Leave it here!

Now, your turn. Tell us one or a few of your 2016 intentions on my Facebook page!

Recipe: Bone Broth [Slow Cooker]

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Ingredients:

  • Beef bones (if you don’t see them in the case/freezer of the meat section, ask your butcher or find a local rancher; grass-fed/finished is a great option, but do your best)
    • I also often save the carcass’ of rotisseries or whole-roasted chickens and make broth from those.
  • 2 carrots, chopped
  • 2 celery stocks, chopped
  • 2 tablespoons apple cider vinegar (ACV)
  • Herbs (fresh rosemary pictured here, but bay leaves also work well – this is very much a game-time decision based on what I have on hand)
  • Water, enough to cover everything
  • Sea salt
  • Onion, chopped (optional)
  • Garlic cloves, whole (optional)

Directions: 

  1. Roast bones at 350F for 35-40 minutes (optional). You can proceed directly to Step 2 and omit the second part of Step 5. 
  2. Wash and chop vegetables, then add to bottom of slow cooker.
  3. Add bones on top. 
  4. Add herbs, sea salt, then pour over ACV. 
  5. Add enough water to cover contents of slow cooker. If you roasted the bones, let stand for 30 minutes before turning slow cooker on.
  6. Set to LOW and cook at least 8-10 hours, up to 24 hours.
  7. Strain. Discard solids. 
  8. Enjoy, store in the fridge in a glass container for a few days, or freeze.

NOTES: Use as a nutrient-rich base for soups/stews, sautéing vegetables or to sip by the mug-full (my fave).

Or, my Lazy Chicken Soup. Add your favorite veggies to a bowl with rotisserie chicken (could also use ground turkey), a big handful of kale, pour over broth and voila! If you’re interested to learn more about the health benefits of bone broth, check out this post from The Paleo Mom.

If you try it, snap a pic and tag me on Instagram (@iaemilyminer)or share in my private (and FREE) Facebook community! 

New Year’s Resolutions Suck: Why Done ALWAYS Beats Perfect (from a recovered perfectionist)

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Can you believe it’s almost October 1? Over three-quarters down, just under a quarter to go. This year is flying by! #timeslowdown
 

Almost ten months out from January 1, those “New Year, New You” resolutions we set and, oh yeah, about those resolutions… am I right, or am I right? If you’ve forgotten at this point what you resolved to do in 2015, chances are you’re not alone.

Throughout January, we are riding the high of the new year. We are loving life. Everything is great. By February, the momentum of the new year has begun to wear off and life “got busy.” Been there? [raises hand] Things come up, and all of a sudden, we have become second priority to all else. Buuuuut, no one else is to blame. We allowed it to happen. But the good news is that we can also choose to make ourselves a priority. We are only ever one *choice* away from ACTION, which puts us right  back in power.  

To make yourself top priority is not selfish. In fact, the more time you take for yourself, the better parent/spouse/sibling/friend/employee/mentor you can be. #getbetter Because when you take the time for you, you are recharging your batteries so that you are more physically, cognitively and/or emotionally available to other people (be it your kids/spouse/coworkers… whatever) when they need you. 

Here’s the thing: January 1 is nothing but a placeholder on the calendar. Any significance it has we give it. We like to think that it is the only time we can “get healthy,” eat “clean” or try something new; an invitation to launch a “do over,” if you will. It is not. But, there lies power in thought. Every day is January 1st, if you let it be.

So instead of making excuses as to why you have failed at perfection, accept the imperfections which, themselves, are only human. Do not quit just because you have fallen short of something that does not even exist. You say, “Why bother [if it can’t be perfect]?” I say, ‘You can always #bebetter.’ When people ask me what I do, I tell them I am in the continuous improvement business. You can BE that, DO that and HAVE that, too.

What if, this year, you aimed for finished not perfect? That is doable, no? After struggling for years trying to do life perfectly, and failing (by no one’s standards but my own), I am over it. Because when we aim for perfect, we always end up falling short. Nothing is ever good “enough.” I get it. I do.  What is ‘perfect’ anyway? Nothing but an artificial construct that serves to make us absolutely miserable, IMHO. So, eff perfect and embrace its antithesis: antiperfectionism.

*Bottom line: Today can be January 1st and tomorrow can, too, if you let it. Will you?

Interested to hear your thoughts. Come say ‘hey’ on my Facebook page!

 

{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). 🙂