Emily Miner

[Eighteen Days of Blogging] Day 5

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

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

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

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

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

ds-protein-bar

#obsessed

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

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

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

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

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

Upper & Lower Downchains*

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

Circuit #1:

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

Circuit #2:

  • Squats
  • Squat- pulses
  • Squat jumps

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

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

[Eighteen Days of Blogging] Day 2

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

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

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

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

What I Eat: Sunday Meal Prep Edition

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

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

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

Protein

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

Produce

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

Snacks

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

Miscellaneous

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

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

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. 🙂

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!

Portobella Mushroom “Bun” Burger with Grass-Fed Beef & Chorizo

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You may or may not know that I was a vegetarian for 12+ years because I *thought* it was healthier. Here’s the thing: you can be an informed vegetarian OR you can be a “carbatarian” i.e. the Dorito-/pretzel-/goldfish-eating individual that thinks they’re doing well by steering clear of animal products (pretzels were my carb of choice, in case you were wondering… because, salt). Since then, hormone-free, local, organic, grass-fed and sustainably-raised meats have made a return to my diet, in moderation, in the name of health.

Now before we go any further, I want to make it clear that I am not telling you what you should or shouldn’t eat. #doyou But for me and my very active lifestyle, I’ve also realized that I do best with some high quality animal protein.

I also really don’t believe in labels. When people ask me what I ‘am,’ how I eat or what ‘plan’ I follow, my answer is quite simple: my plan. Over the last few years, I’ve played detective a bit to figure out a unique to me plan that takes into account my metabolic tendencies, personal preferences and psychological sensitivities. It pulls from a number of different approaches to food, but it works for me: Paleo-/plant-based-/fat loss-/vegan-ish. #NoFoodRules I try to eat as many real, whole foods as I can, and limited the processed stuff (save for the occasional protein bar 😉 ). Think lean protein, veggies, healthy fats and clean carbs, paying attention to timing, type and amount of the latter, especially. In general, I eat higher protein, moderate fat and lower (not NO — bad news bears. Don’t do it!) carb though I do adjust the latter two according to my training. And I eat TONS of veggies.

With that, I wanted to share with you a super yum burger recipe: 

Ingredients

  • 1 pound ground beef
  • 1 pound chorizo
  • 2 cloves garlic, minced
  • 1/4 medium onion (or, 1 small shallot), diced
  • 2-3 tablespoons fresh cilantro (optional)
  • Salt and pepper, to taste
  • 8 mushroom caps
  • Extra virgin olive oil (EVOO)

Directions

  1. In a large bowl, mix together all ingredients for the burgers (everything but mushrooms and EVOO) until well combined.
  2. Divide the meat into 8 equal patties. Sprinkle coarse sea salt on top of all the patties.
  3. Grill or oven bake (350F x 13-15 min on a baking sheet lined with foil) or use a cast iron grill pan on the stove (with EVOO) on medium heat (6-8 min/side for medium) until desired level of doneness.
  4. While burgers are cooking, toss portobella mushroom caps in EVOO, sprinkle with salt, then grill or pan fry in the cast iron.
  5. Top mushroom caps with burgers, then return to pan/grill to heat through.
  6. Enjoy!

Pairs well with a side of baked brussels sprouts and an optional sweet potato. Other burger toppings: arugula, avocado, bacon, primal mayo or dippy egg. 

What’s your fave kind of burger and/or topping? Let me know on my Facebook page. If you try it, snap a pic and tag me on Instagram @emilynminer with my hashtag #eatnourishthrive. 

5 Steps To Your Best Spring Detox Yet

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Can you believe it’s already March? 2015 is flying by. 

Dear Time,

Please slow down.

Kthxbyyyyye.

ox, Em <3

So maybe you’ve arrived here intentionally (um, hello?! FREE Spring Detox ha!), lured in by Facebook or Instagram, or perhaps you’ve landed here on a whim. Regardless, welcome. 

I have good news and I have bad news. Which do you want first? We’ll start with the bad news. Because, I like to end on a good note.

Bad news is this is not the Spring Detox you came here for. I’m not going to tell you what to eat (because really, you can have anything you want) or how to train. That’s another post for another day. And, eating and training are only a small part of a much bigger picture. Whew. Wasn’t that bad, right?

Here’s the good news: This Spring Detox is going to be better (i.e. MORE effective, LESS stressful #TeamNoStress) than any other clean eating challenge/detox/cleanse out there. And it has [almost] nothing to do with nutrition and exercise. Just a little (because, #fitfoodie). 😉

Step 1: Check your inner circle.

Jim Rohn says, “You are the average of the five people you spend the most time with.” Fortunately, we get to choose who we surround ourselves with. Are these people supporting you unconditionally, or holding you back from becoming the best version of yourself? If the latter, it may be time to reevaluate then restructure your inner circle. A part of your environment, it reinforces your habits for better, or for worse.

THE TAKEAWAY? Do not underestimate the power of your support network. 

Step 2: Check your network.

Your network is comprised of the people that you interact with, but they’re not quite inner circle material, if ya know what I mean. Think acquaintances. Could be family, friends or colleagues IRL, or virtual. You know those IG accounts you follow of that spandex-clad trainer aka human barbie with washboard abs, eating out of perfectly assembled tupperware of either chicken and broccoli, or tilapia and asparagus (though she documents each as if it were some novel creation), taking a giant bite out of the hottest new protein bar on the market (#cheatclean) before she goes back on comp prep and snapping gym selfies that make you question whether she’s just hit the weights or the runway? Um, yeah. Her. This is not real life. And if it is her life, chances are she doesn’t have much a life outside of exercise and eating. For some people, this is their job. They get paid to live this life. But for me, thank you, no. I’m much happier living a life of BALANCE and MODERATION, 365-days a year.

So, if your IG, Facebook, Twitter, Pinterest [insert preferred social media outlet of choice, here] feeds are clogged with these kind of profiles, ask yourself: “Is this serving me?” If so, cool. If not, and ‘her’ updates only makes you feel bad about the cardio minutes you haven’t logged, the Tupperware meals you haven’t prepped then, ‘Unfollow.’ Really, it’s as simple as that.

This is not to badmouth people who’s feeds are largely occupied by fitness- and food-related posts. Heck, mine is. But there’s a difference between living a life in which diet and exercise are a part, and one that is consumed by them. I am trying my best to create a life of the former, stay positive (and transparent) through the struggles and teach my peeps a thing or two along the way. If this sounds good to you and we’re not connected on IG already, we should be!

[NOTE: I will be participating in a digital detox this week, too; unfollowing accounts that do not align with my current intentions.]

Step 3: Do you.

Are you trying to emulate someone else’s perfect [for them] plan? If so, bear in mind that you are not them. You are YOU, and that’s pretty special. Our metabolic tendencies, personal preferences and psychological sensitivities are uniquely our own.

What works for me might not work for you. And if ‘it’ doesn’t work for you in the context of your life, you won’t be able to sustain it over the long-term (months and years, not days and weeks) and cannot expect sustainable results to match. i.e. NOT the perfect plan.

Step 4: Restock.

Go the grocery store and fill your cart with real, whole foods: protein, veggies, healthy fats and some starchier, but still clean carbs. Foods that will nourish your body; that will help you THRIVE, not just survive. 80-90% of this stuff. Got it?

  • #fatlossfoodie QUICK TIP: Shop the perimeter – protein, produce and bulk.

That other 10-20% is your [no stress] wiggle room, comprised of foods that won’t necessarily get you lean but that, enjoyed in moderation, also won’t add to your waistline (e.g. sugar-free or dark chocolate, wine, protein bars or powder, froyo, coffee creamer, cheese, avocado, bacon, Nuttzo). These should be foods that you enjoy eating, that “take the edge off” and prevent you from craving way worse things later, but that still make you feel good while you are eating them AND after.

*One thing to remember: Preparedness, not willpower is key to resisting temptation. Find (and eat!) foods that you love AND that align with your health/wellness intentions. This may take some detective work on your part, but life’s too short for cold dry chicken breasts and wilted asparagus spears out of Ziplocs unless, of course, that’s your thing. No judgement if it is.

Step 5: Refresh.

Look good, feel good. And no, I’m not talking physique. 

Whether you’re a regular gym-goer, prefer to take your training sessions outdoors or are new to exercise and just embarking on your journey to health, be sure to have appropriate fitness attire (and real clothes, of course #trainerproblems) that is both comfortable and that you feel good wearing. No waiting until “I am this, have that, lose XX lbs. or have visible abs.” Please and thanks. 

#FitFashion that makes you feel good RIGHT NOW. Because when you feel good inside, it radiates outward.

  • e.g. You’re more apt to BE that lean person, DO the things a lean person does and HAVE the things a lean person has.

*Bottom line: Confidence comes from within and translates to other areas of our life. It’s a compound effect. But THIS. Positive thought –> positive feeling –> positive action. Unforch, the same holds true for the reverse a.k.a. negativity. But, you choose.

If you’re in on this detox, come say ‘hey’ on my Facebook page, and let me know how you’re detoxing this Spring! I can’t wait to hear from you. 🙂