Emily Miner

  • Home
  • About Emily
  • Work with Emily
    • 1:1 Nutrition Coaching
  • Safer Beauty
    • My Skincare Routine
  • Shop My Favorites
  • Contact

Weekly Menu + Workout Plan: May 6-12

May 5, 2019 by emilynminer

Hi friends! How is it already May? It’s been a hot minute since my last post, but no more perfect time than now to get back to it.

Because there will never be a perfect time. Life will always be busy. There will always be other things, and people, that need us. But we can’t pour from an empty cup. So, to wait for ‘it’ is doing yourself a disservice. You owe it to yourself to get started RN. #juststart

(Brownie points if you go comment on my most recent IG post or in my private (and FREE!) Facebook community and let me know what you did!)

H’okay. Imma get right to it because I know you’re already short on time and want to be sure you have enough time to take action on the above 😉

A quickie reminder that this is what works for me and I hope it goes without saying that how I eat (and move) is not how you should eat, necessarily. If this post gives you some ideas, great. We have metabolisms, preferences, psychological sensitivities, allergies/sensitivities, goals
 lives that are uniquely our own, and it’s important that we honor that.

Monday

Breakfast: Gut and hormone-friendly protein shake (protein powder, unsweetened cocoa powder, maca, cinnamon, sunflower seed butter)

Lunch: Slow cooker chicken with low sugar BBQ sauce, roasted veggies (broccoli, brussels sprouts, and cauliflower), and avocado

Snack: 1/2 Perfect Bar

30-minute leisure walk
20-minute strength workoutï»ż

Dinner: Deconstructed taco salad with roasted Japanese sweet potato bites

Tuesday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with low sugar BBQ sauce, roasted veggies (broccoli, brussels sprouts, and cauliflower), and avocado

Snack: Protein shake

30-minute leisure walk
20-minute jog

Dinner: Burger salad // Greens, grass-fed burger, sautéed red onion and mushroom, bacon, sauerkraut, avocado, and a dollop each of Primal Kitchen garlic aioli mayo, ketchup, and mustard

Wednesday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with greens, roasted cauliflower, buffalo sauce, and Primal Kitchen ranch

Snack: 1/2 Perfect Bar

30-minute leisure walk
20-minute strength workout

Dinner: Pseudo pasta bowl // Spaghetti squash, leftover burger, pasta sauce with sautéed red onion and mushroom and greens, nutritional yeast, and sourdough

Thursday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with leftover spaghetti squash, greens, buffalo sauce, and Primal Kitchen ranch

Snack: Protein shake

60-75-minute leisure walk

Dinner: Wild salmon with chunky guac, roasted broccoli, and pork rinds

Friday

Breakfast: Protein shake

Lunch: Pastured eggs, Applegate savory turkey breakfast sausage, greens, sauerkraut, Kite Hill chive cream cheese, sourdough

20-minute strength workout
60-minute leisure walk

Dinner: Slow cooker chicken or mahi stir-fry with coconut aminos, and half-and-half rice (cauliflower + white)

Saturday

Coffee and AM leisure walk with Deac, then sprints
PM leisure walk

Eats TBD

Sunday

Yoga

Eats TBD

What’s a fave simple combo you’ve been loving lately?

Tag me in your posts/stories on Instagram (@iamemilyminer), and/or exchange ideas with other busy gals just like you in my private Facebook community. It’s 100% free to join and I would love to connect with you there!

Filed Under: Exercise, Nutrition

My Best Hacks to Save Time (+Energy) in the Kitchen & Still #LoveHowYouEat

August 19, 2018 by emilynminer

If you’re anything like me, you’re always short on time. So, 20 steps to dinner on the table is not an option… ever. Not only am I short on time, but I like to enjoy the food I’m eating. And since two-a-day takeout meals from Whole Foods salad bar (or whatever) aren’t exactly in the budget, I wanted to share some of my best hacks to #lovehowyoueat without spending hours in the kitchen. Hopefully, adopting even just one or a few of the below will help free up some of your time (and mental energy) for other more important things. Here ya go:

Buy pre-washed greens. I don’t love spinach (personal preference), but baby kale, arugula, and mixed greens are some of my faves. If they’re washed and ready-to-eat, you’re more likely to eat them and they’re less likely to go bad than  options you must wash yourself. This also accelerates salad assembly, if #BASlife (BAS = big ass salad) is your thing.

Invest in a salad spinner (for the greens that you don’t buy pre-washed e.g. romaine). Save time, paper towels, and hassle. Save even more time and pre-wash for a few days at a time. Store in a Ziploc with a paper towel to absorb excess moisture.

Buy pre-washed/chopped veggies. This convenience typically costs, but if your budget allows and you know yourself well enough to know that you’re not one to wash/chop yourself, it’s worth it (I think) if it means you eat them versus not.

Keep your freezer stocked with frozen veggies. Roast, steam, stir-fry, or prep however you like, but these are clutch for when you’re short on time, low on groceries, don’t feel like cooking, or anytime. My weekly staples include bell peppers, cauliflower rice, broccoli, cauliflower, Brussels sprouts, and haricot verts (they’re thinner than green beans and roast well). Not sure how to prep ’em? Check out my Instagram feed!

Use my 2×2 Method to prep your midday meal. Whether you work in an office, from home, on-the-go, not at all, are a student, or just interested in gaining a little time back in your day, prepping two meals at a time helps me save time, energy, and money.

Prep protein in bulk… Keep it plain and flavor as you go with things, like fresh/dried herbs, spices, and low sugar condiments. Examples: Chicken, ground turkey, grass-fed beef, chicken or pork sausage, egg bake or hard-boiled eggs (eat at least some of the yolks), salmon burgers. NOTE: If you’re buying conventional animal products, lean cuts are best. 

… and/or stock up on minimally-processed convenience options for protein in a pinch. Pair with veggies and a fat, carb, or both #doyou for quick meal assembly. Some of my faves are below: 

  • Rotisserie chicken
  • Canned tuna – I love the Wild Planet Foods brand. It’s pricier than others, but also wild, sustainably pole and line-caught and high in EPA + DHA Omega 3 and I almost always buy mine on sale and in bulk. Safe Catch is another high quality option, but I have not yet tried it and so cannot speak to it personally.
  • Protein powder – This is by no means required, but if it’s something you know/think could help you, the most economical approach is to buy a tub. If needed, portion out single servings yourself for on-the-go. If the individual packets work better for you and you can afford them, do that. Regardless of which you choose, remember that supplements, including but not limited to protein powder, are only as good as the food they’re supplementing. 
  • Jerky/jerky bars – I love Chomps, Steve’s Paleo Goods, and DNX (use code EMILY for 20% off & free shipping). There are plenty of other brands out there, but it’s important to read nutrition labels and avoid added sugars. Sugar is naturally occurring in some foods (e.g. fruit) and, in moderation, this is fine. Added sugars listed and/or disguised as such in ingredient lists, however, are something I reco my clients do their best to limit/avoid.

Turn the oven on once and prep ALLTHETHINGS. I cook almost everything at the 400F and adjust cook time accordingly. An example of what any given “prep” might look like for me (quotes because, other than lunches for my four- day office week, I don’t prep meals ahead of time; rather menu prep):

  • Chicken: 30 minutes or to internal temperature of 165F (slow cooker: 4 hours on high or 8 hours on low)
  • Spaghetti squash: 40 minutes sliced in half the long way, face down
  • Roasted veggies, to desired crispiness (I like crispy, so usually 30-40 minutes-ish; the smaller the pieces, the less time it takes)
  • Salmon: 20-22 minutes for one piece
  • Egg bake (written by me for my friends at Vukoo Nutrition)– an #EmTribe fave.

Protein smoothies + protein bars. Real food always trumps, but these can make for a quick meal replacement or snack on-the-go.

Grind your coffee beans the night before. If you have a programmable pot, use it!

Keep a running list [of items you need] on the fridge. This helps minimize trips to/from the store so that you’re not running out every time you need something. On that note – If you have an Amazon Prime, use it! I am not domestic and hate errands (other than grocery shopping), so totally love the one-click, delivered straight to your door option whenever possible.

Invest in a slow cooker and/or Instant Pot if you don’t have one already. An IP is definitely on my Black Friday list for this year, but I often prep the crock pot the night before, throw it in the fridge overnight, set it to low when I leave for work the next morning, and dinner is ready when I get home. #winning

Learn to love leftovers. I’ll often cook double of whatever I’m making for dinner and take leftovers for my work lunch the next day (if it’s not a #5 from above kind of week). Or, I’ll prep enough for two dinners and alternate days (e.g. option #1 Monday + Wednesday and option #2 Tuesday + Thursday). This can be a great option if you’re someone who craves nutritional variety. 

Use the dishwasher… if you have one. This sounds silly, but you wouldn’t believe how many people I know that don’t! Wash big or handwash-only type stuff, but other than that, load it up. It’s also likely more economical than letting the water run while you wash everything by hand.

Which of these tips did you find most helpful? Did I forget something? Let me know on my Facebook page or tag me on Instagram (@iamemilyminer). I’ll re-post some of my faves so that we can all benefit! 

As always, if you have a question, shoot me a DM – it’s my fave way to communicate and I love hearing from y’all! If you’re not on Instagram (you can create an account for free and keep it private, if you just want to follow), you can always message me directly on my Facebook biz page or email me. 🙂

Filed Under: Nutrition

Quick & Easy Snack Ideas

March 19, 2017 by emilynminer

I don’t know about you, but I find myself having less and less time to spend on food. Actually, I have the time, but choose to spend it elsewhere. Not because I don’t care about the food I choose to fuel with; hardly. I actually care quite a bit. In fact, my health is my #1 priority because in good health, you can BE, DO and HAVE anything you want to be. 

But, focus is finite. You can do everything, but not everything all at once. It’s why I’m a huge proponent of automating your process around food and eating. It allows you to actually create time for other higher priority tasks (e.g. health, family, work/school). You know, those things you keep saying you’ll do, but aren’t actually doing? Yeah, those.

I know time is precious and we’re all short on it, so I’ll keep this brief. Since yours truly is hungry always and I juggle a lot in my day-to-day (we all do #noexcuses), it’s important for me to keep healthy snacks on hand that are just as easy as the convenient options so that I don’t start reaching for handfuls of this, or handfuls of that (i.e. mindless snacking) on every pass by the fridge or the pantry, just because. And, to avoid heading straight to the store, spending entirely way too much #impulsebuys and wasting even more time. *Flashbacks to that time in my life when I literally shopped snack-by-snack, meal-by-meal and made multiple trips to the store in the same day?!* Um, ain’t nobody got time for that anymore… or ever!

Below you’ll find some quick and easy snack/mini-meal/drink ideas that I enjoy #doyou and that satisfy my one and only food “rule:” SIMPLE + SATISFYING = SUSTAINABLE.

Oh, and for anything with a label,* quickie refresher on the Metabolic Effect (ME) Label Rule. Certainly not the end-all-be-all, but a good tool to have in your back pocket to help you decipher whether that packaged snack staring you in the face will support your health and physique goals; also balanced biofeedback (i.e. hunger, energy and cravings or HEC a la Metabolic Effect):

Total carbs-fiber-sugar alcohols (if applicable)-protein <10

The lower the number, the better; negative numbers are best for fat loss. Look for fat <15g. *per one serving Even if you don’t apply the label rule, please please please read your labels, watch for and avoid ADDED sugars. For your convenience, I’ve starred items below that are often sources of hidden sugar. 

Without further adieu… here are some ideas to help get you started. Let me know if this was helpful, or if you have a favorite snack that should be on the list, but is not.

Food

  • Nuts and/or seeds – raw or dry roasted (e.g. almonds, cashews, macadamias, walnuts, pistachios; peanuts are not nuts) 
  • Fruit (esp. apples, pears and berries) or veggies with nut* or coconut butter – (e.g. almond butter, cashew butter, sunflower seed butter or my fave – NuttZo). [If fat loss is your primary goal, limit fruit to 1x/day.] 
  • Hummus (if you tolerate legumes okay – my belly doesn’t love on the reg, but this one is delish!), baba ghannouj or guacomole – eat with raw veggies of choice for a lower starch option (e.g. celery, bell pepper, carrots, cucumbers, snap peas, broccoli, cauliflower, tomatoes); or plantain or sweet potato chips, mindfully
  • Tuna with tahini or mashed avocado
  • Canned wild salmon with primal mayo
  • Sustainably-caught, wild sardines (this is the only brand I will eat; there are others, but this is the least “fishy” I’ve found) 
  • Apple/pear or celery with nut butter* (single-serve packs are great for your purse, desk or diaper bag)
  • Hard-boiled eggs (or eggs in any form)
  • Jerky*
  • Leftovers
  • Nitrate-free deli meat* roll-ups – plain, or around a pickle, apple or avocado (e.g. turkey breast or ham)
  • Quality cured meat roll-ups (e.g. salami, pepperoni, prosciutto) plain or around a little cheese or asparagus
  • Rotisserie chicken
  • If you can tolerate dairy ok, full fat, quality dairy* (e.g. plain yogurt – add a few crushed nuts, berries, cinnamon and/or stevia if you want; cheese) 
  • Old fashioned oats or oat bran with a scoop of protein (add dry ingredients to a ziploc – another great option for on-the-go – you can get hot water anywhere)
  • Dried fruit* (watch serving size; limit to 1/4 c.)
  • Dark chocolate (the darker the better in terms of sugar; look for options at least 72% cocoa)

Drinks

  • Kombucha* – I like GTs and Health Ade; some Kevita (read your labels; some are loaded with sugar)
  • Coconut water
  • Suja* (again, read your labels – I love the Lemongrass Lime Drinking Vinegar)
  • Unsweetened teas; organic coffee (coffee is a heavily pesticide-sprayed crop – do your best)
  • Seltzer water
  • Craving Cocoa, or healthier cocoa drink: 1-2 T unsweetened cocoa powder, 6-8 oz. hot water and stevia, to taste- I prefer liquid stevia, in terms of taste) if you’re going the DIY route vs. the Craving Cocoa)
  • BCAAs

Convenience options 

  • Healthier homemade baked “treats” (e.g. healthy bread); still treats, and should be enjoyed in moderation 
  • Protein smoothie (use unsweetened dairy milk alternative; watch your mix-ins)
  • Protein pancakes/muffins (freeze well and defrost quickly)
  • Protein balls
  • Protein bars

And, in case that wasn’t enough, here’s a list of 39 Paleo snacks you might enjoy. 

Today’s post was inspired by a new friend (and brand new mama!) over coffee last weekend. I asked her about her #1 biggest healthy living struggle as a new mom. Her response? Snacking. Short on time in between feedings and life, coupled with all the information that’s out there a la ‘eat this, not that’, she said it can be overwhelming trying to decide who and what to believe, and then do, in the context of her nutrition. And she’s not alone. Snacking can be a tough thing for a lot of people and making healthy choices for snacks can be difficult.

If you struggle with snacking – knowing what to eat, whether it’s right for you or if you’d be better off increasing the #SatisfactionFactor of your meals – feel free to send me an email and let me know how I can help you! Or, leave a comment or message me directly on my Facebook page or on Instagram, where I post lots of mindset insights around eating and exercise, in addition to freebie workouts and recipes themselves. Come say ‘hey!’

Filed Under: Nutrition

[Eighteen Days of Blogging] Day 5

November 12, 2016 by emilynminer

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!

Filed Under: Exercise, Lifestyle, Nutrition

[Eighteen Days of Blogging] Day 4

November 11, 2016 by emilynminer

Recipe Round-Up: My favorite ways to “do” cauli rice.

I do not own a food processor (yet – taking recos!) and so opt for the convenience options here- organic from the freezer section at Trader Joe’s (when they’re not out of stock #always) or Whole Foods, or the refrigerated section at Costco. Find what works for you, and do ‘that.’

  1. Burrito bowl w/ Cilantro Cauli Rice (+juice of 1/2 lime if you’re feeling adventurous) Top bed of cauli rice with chopped romaine or cabbage, sautĂ©ed peppers & onions (I love Trader Joe’s Fire-Roasted Bell Peppers & Onion from the freezer section) and protein of choice (e.g. beef, ground turkey, chicken) seasoned with spices . Dress with low sodium salsa or homemade pico. Garnish with guac, nutritional yeast or almond cheese and/or plantain chips.
  2. Vegan Cauliflower Pizza Crust (dairy-, soy-, egg- and grain-free) This one is also great, but contains goat cheese and I prefer dairy-free. Load up your crust with your favorite marinara – read your labels, avoid added sugars and stay mindful, not obsessive over sodium. Or, go with a white pizza! I love meat and veggies. Favorite toppings? Let me know!
  3. Stir-fry Add a bag of cauli rice to a bag of frozen veggies and/or any vegetables remaining in your crisper drawer at the end of the week. Add protein of choice (I like chicken) and season with coconut aminos.
  4. Paleo Macaroni and Cheese There are a million recipes out there, but this one is especially delish with leeks and extra crispy no sugar added bacon or prosciutto. You can also just sautĂ© a bag of cauli rice in a healthy oil (avocado or coconut), add protein of choice (I like grass-fed beef or bison) and nutritional yeast to desired consistency and taste. 
  5. Paleo Shepherd’s Pie Here, here and here. 
  6. Miscellaneous I love adding a bag to meatloaf, chilis, crock pot recipes or meatballs for bulk.

And I’ve yet to try this, but it’s on my list. 

DID YOU KNOW? Cruciferous vegetables, including cauliflower, are natural estrogen detoxifiers and can help balance hormones. Packed with vitamins and minerals, cauliflower is rich in antioxidants and anti-inflammatory compounds; also fiber, which can keep you feeling fuller for longer, improve digestion (and absorption) and help you lose weight (in the attain phase of fat loss). Tasty, easy, versatile (takes on the flavor of whatever it’s with) and fat loss friendly. What’s not to love?

What’s your favorite way to use cauli rice? Snap a pic and tag me on Instagram @emilynminer, or post to my Facebook page. We’re all always looking for simple, but still totally satisfying meals ideas. Come say ‘hey!’

Filed Under: Nutrition, Recipes

[Eighteen Days of Blogging] Day 1

November 8, 2016 by emilynminer

Week of November 7, At-A-Glance

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

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

Without further adieu…

EXERCISE

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

EATS

  • Monday – These meatballs over spaghetti squash
  • Tuesday – Salmon burgers with chipotle lime mayo; broccoli slaw with coconut aminos 
  • Wednesday – Spaghetti squash primavera with basil cashew pesto
  • Thursday – Grass-fed beef burgers with roasted brussels and sweet potato “chips”
  • Friday – Marinara with extra non-starchy veggies and ground turkey over sautĂ©ed broccoli slaw; buttery [coconut oil] garlic bread
  • Saturday – Stir-fry with coconut aminos or slow cooker “soup” with leftover chicken and veggies from the week 
  • Saturday – Deconstructed Taco Salad
  • Sunday – Omelette with toast
NOTE: I cook dinner fresh daily, but do a good bit of prep work on the weekend  (e.g. wash/chop veg, make sauces, prepare meat), and also use a number of convenience options (e.g. pre-washed greens, frozen vegetables) to streamline my weeknight routine.

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

Filed Under: Exercise, Nutrition

What I Eat: Sunday Meal Prep Edition

August 7, 2016 by emilynminer

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, sautĂ©ed 
  • 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!

Filed Under: Lifestyle, Nutrition

How-To Build a #OneBowlMeal

April 8, 2016 by emilynminer

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 sautĂ©ed 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)!

Filed Under: Nutrition, Recipes

Sugar Solution: No Fixes, No Detoxes Req’d

March 26, 2016 by emilynminer

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.

IMG_1022

*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!

 

Filed Under: Mindset, Nutrition

[Product Review] Vukoo Bars

February 28, 2016 by emilynminer

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. 

Screen Shot 2016-02-28 at 6.43.58 PM

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.

IMG_1854

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!

Filed Under: Nutrition, Product Review

  • 1
  • 2
  • 3
  • 4
  • Next Page »

Copyright © 2023 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress