Emily Miner

Spring Cleaning, Kitchen Edition: How To Prep For Your Healthiest Summer Yet

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As featured in the May 2014 issue of BossFit Magazine.

Not uncommon is it to purge old clothes between seasons, toss expired OTCs and prescriptions from the medicine cabinet, but when it comes to spring cleaning, we may be neglecting the one area in need of it most: the kitchen. Specifically, let’s focus on four areas: the pantry, the freezer, the refrigerator and the spice rack.

First, we’ll want to empty the contents of each space. Time to clean! Choose all-natural [cleaning] agents like water and vinegar over abrasive, often toxic household products. Toss anything that’s expired then group like items together to take inventory. Next to go is the junk. Think highly-processed, calorie-laden, nutrient-void foods whose ingredient lists are long and not easily pronounced. Anything that’s been opened and/or unused for more than six months? In the trash. In the pantry, this may include cereals, sugary breakfast bars, pre-packaged snacks, flours/meals, nuts, seeds and oils. Condiments are easily pushed to the back of the fridge, as are single-serve leftovers in the freezer. The spice rack is your last stop before the restock. Spices and dry rubs take meals from bland to bold in seconds, but lose their fragrance over time.

Now that you’ve weeded out, it’s time to refresh your supply with real, whole foods. Remember: the key to resisting temptation is preparedness, not willpower. Make a list prior to your grocery haul to avoid impulse buys, forgetting what you really need and overbuying what you don’t. This will also help you stick to a budget. NOTE: Real, whole foods can get expensive, yes, but consider it an investment in your long-term health. I’d rather spend my money on quality foods than on medical bills, no?

Now, what to restock with?

My pantry staples include old-fashioned oatmeal/oat bran, brown rice, canned pumpkin, unsweetened applesauce, raw or dry roasted nuts, all-natural peanut and/or almond butter, coconut oil, olive oil, balsamic and apple cider vinegars, low-sodium salsa, no salt added canned tuna or chicken, protein powder, sugar alternatives (e.g. stevia, xylitol, erythritol), almond meal, coconut flour, shelf-stable almond milk or coconut milk, tea, coffee and waistline friendly snacks for on-the-go (e.g. protein bars).

Stock your fridge with loads of fresh produce, lean proteins and low-fat, organic, if possible, dairy products (if you can tolerate, of course). Frozen produce is just that: frozen fresh. It’s convenient and helps cut down on waste. Take advantage of local farmer’s markets to stock up on locally-grown fruits and vegetables, and locally-raised eggs and meats, the latter of which can be frozen fresh. Farmer’s market or not, know your food source!

Spices are cheapest bought in bulk. I buy in small quantities, store in labeled glass jars and re-buy as needed, but completely refresh my supply every six months. Spices add a flavor punch to your food without impacting your clean eating efforts, and dry rubs are great for summer grilling.

Now that you’ve restocked, practice dating non-perishables as you open them (they’re not non-perishable forever) and stay mindful of sell by, use by and expiration dates, discarding accordingly.

When was the last time you cleaned out your pantry, or looked to the back of your refrigerator? What are some of your food staples? Let me know in the comments below!

 

Eating Healthy On The Road: A How-To

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As featured in the April 2014 issue of BossFit Magazine.

Whether your job has you on-the-go weekly or on a more occasional basis, life on the road can be stressful.

Chronically high stress can lead to catecholamine resistance and catecholamines are one of two major fat-burning gas pedals of the metabolism. And so while stress may not have calories, its effects have been clearly established as a detriment to our fat loss efforts.

My Top 5 tips for healthy travel:

  1. Move early. With work to do, flights to catch and dinner meetings running late, your end time is unknown. Instead, set your alarm 30-minutes early and get moving! Take advantage of hotel amenities and get a quick lift in at the gym or a leisure walk on the treadmill. Or, complete a 20-minute bodyweight circuit in the comfort of your own room. If you find yourself in a pedestrian-friendly city, walk to a local coffee shop for your morning cup. 
  2. Stay hydrated. Not only does it keep us hydrated, but water helps balance our fluids and prevents feelings of hunger between meals. Sodium and alcohol cause water retention and dining out, our intake of both is likely to be higher than at home. But the more [water] we drink, the more we shed. Be intentional. The pipeline of coffee being dripped into conference rooms doesn’t help either due to the mild diuretic effects of caffeine. Alternate with water every other cup. A workaround to airport security? Carry a reusable bottle with you and refill on the other side. 
  3. Prioritize protein. The most filling of the macronutrients, protein has little impact on fat storing hormones and 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. Comprised of amino acids, protein spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. Muscle is a major determinant of basal metabolic rate, which accounts for over two-thirds of calories burned at rest, and so maintaining it results in less rebound weight gain. Aim for protein at every meal. 
  4. Be prepared. Time-permitting, prep travel-friendly snacks at home. Alternately, stock up upon your arrival using the Metabolic Effect Label Rule for anything with a label: total carbohydrate – fiber – sugar alcohols – protein should be <10, negative numbers are best. A few of my favorites? Protein bars, almonds, fruit, jerky, protein powder and sugar-free gum. If you have access to a mini-fridge, veggies, hard-boiled eggs, pre-cooked chicken breasts and plain Greek yogurt are quick and easy. Have something with youat all times. Do not resort to the hotel mini-bar: the in-room vending convenience that is anything but for your wallet and waistline. Hit up room service, or a hotel restaurant. 
  5. The breakfast buffet (trap). Choose fat over carbohydrate, but not both. The combination is an atomic bomb for fat storage. Think egg white omelet with fibrous veggies and breakfast meat, or a serving of oatmeal with scrambled egg whites or protein powder. Prioritizing a protein-packed breakfast keeps hunger, energy and cravings balanced, which will set you up for success by enabling you to make better choices throughout the day. 

What’s your biggest obstacle to staying healthy on the road? Let me know in the comments below!


Top 10 Most Difficult Weight Loss Truths: What You Need To Know Now To Prepare For The Long-Term

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As featured in the March 2014 issue of BossFit Magazine.

  1. The extent to which you deprive is directly related to the extent to which you binge. Naturally, when we tell ourselves something’s off-limits it’s all we want. With willpower drained, cravings run rampant and compensatory binges result. Preemptive cheats help “take the edge off,” and won’t necessarily aid in your fat loss, but used strategically, will not cause you to gain. Knowing that you can eat anything you want, anytime is liberating. Jill Coleman’s approach? Intermittent sampling: “Taste everything, finish nothing.”
  2. Weight loss does not equal fat loss. If calories are restricted, you will lose weight but not necessarily fat. Fat loss minimizes muscle loss, and changes body shape. Basal metabolic rate (BMR) accounts for over two-thirds of the calories burned at rest and muscle is a major determinant of BMR. Research shows that if you lose muscle on a diet, you’re 15-30% more likely to gain 20+ lbs. over the next two years aka the rebound yo-yo weight gain. Lift heavy, and keep your muscle!
  3. Calories matter, but hormones matter more. The key to caloric deficit and hormonal balance is this: eat less, exercise less OR eat more, exercise more. Where the calorie model has ingrained in us the eat less, exercise more approach, the hormonal model teaches us to eat more of the right things more often. With exercise, more is not always better; it is just more.
  4. Stress and sleep. Chronic high stress raises stress hormones and impedes fat loss. Build stress-reducing activities into your daily routine. We all have stress but instead of hating yourself for it, or placing blame elsewhere, remember you control your attitude and effort. Aim for 7-8 hours of quality sleep each night. Not feasible? Nap or meditate.
  5. Action beats intention. Intentions are meaningless until they are followed up with actions. Small actions over time can create big results, but inaction creates nothing.
  6. Nutrition = gross control. Exercise = fine control. If you only have thirty minutes, hit the kitchen not the gym. Be prepared. A diet high in protein, veggies (fiber) and water will balance hunger, energy and cravings and thus, hormones. Give yourself some wiggle room and practice letting good be good enough because good still gets results. If you can’t do it forever, you’re on a diet; you’re either ‘ON’ or ‘OFF.’ A lifestyle is sustainable over the long-term.
  7. Carb control. The amount of carbohydrate you need to sustain energy, and still get results, is based on your own unique metabolism. As a general rule of thumb, the whiter the starch the fewer the bites.
  8. Walking is not exercise, it is a necessity. Leisure walking lowers stress, reduces hunger (cravings, too?) and carries little concern for over training. If you can, walk outside. A little Vitamin D never hurt anyone, and the change of scenery is great to recharge.
  9. Focus on ONE thing and you will succeed. Small successes over time add up to be big wins. To think that you can successfully overhaul your lifestyle all at once is unrealistic. You can have everything, but not everything all at once.
  10. Consistency + enjoyment = success. Finding what works for YOU takes time, but fitness and nutrition are meant to enrich your life, not detract from it.

What do you struggle with most? Let me know in the comments below!

 

Recipe: Easy Paleo Chocolate Zucchini Bread

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This was my first time trying this recipe from my friend, Carol, and to be honest, I was skeptical. Chocolate and vegetables together? And, I am not typically a zucchini fan. But when my clients shared their surplus of garden veggies with me, I had no reason not to try it. The verdict? This is ah-maaazing! And super easy with a prep time under 10 minutes. Next time, I would add an egg or a scoop of protein to balance the carb:protein ratio, and swap the honey for a natural sweetener (xylitol, stevia or erythritol), but wanted to try the original recipe before I started to tweak it. Perfect with your morning coffee, or as an afternoon snack. I usually bake a whole loaf, enjoy a piece then slice individual servings and freeze for quick grab n’ go. If you try it, let me know what you think over on my Facebook page! 🙂  

Paleo Chocolate Zucchini Bread

 Preheat oven to 350 degrees F. Spray small loaf pan with zero-cal cooking spray (I used and like Coconut Oil Spray).

Ingredients

Bowl 1 (dry ingredients), mix:

  • 1-1/4 cups almond flour
  • 1/4 cup unsweetened cocoa powder (preferably organic)
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda

Bowl 2 (wet ingredients), mix:

  • 2 whole eggs
  • 2 TB coconut oil
  • 1/4 cup honey
  • 3/4 cup zucchini, grated 

Directions

Combine all, mix well and pour into loaf pan. Bake 35-45 minutes at 350 degrees F, or until fork comes out clean. Remove from oven, let set in pan ~5 min. then move to wire rack to finish cooling. 

*Yield: one small loaf (8 servings).

Nutrition per serving:

174 calories

12.4g fat (4.1g sat)

14.3g CHO (2.8g fiber)

5.5g protein

A 5 using the Metabolic Effect Label Rule! (rounded numbers)

9 Top Tips for A Healthier Summer BBQ

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Heading into the holiday weekend, I wanted to share a few of my #fatlossfoodie QUICK TIPS to help you through a guilt-free and stress-free Fourth full of family, friends, fun and yes… food.

As featured in the June 2014 issue of BossFit Magazine.

With summer just around the corner, it’s inevitable that a barbecue or two (or ten!) will pop up on your social calendar. Good weather, fun times with friends and oh-so-good eats/drinks that are not oh-so-good for your bod. And while one afternoon of continuous boozing and indulgent eats won’t pack on the pounds, multiply that by a season of cookouts and you’ve concocted the perfect recipe for fat gain.

Here are my Top 9 Tips to make the backyard barbecue a bit healthier whilst still enjoying both the company and the food:

1. Workout early. Intense exercise (e.g. weight training) primes the body to build muscle and increases insulin sensitivity post-workout. This means that additional calories and/or carbs consumed in that window are less likely to go toward fat storage and instead, toward muscle repair and growth. Be it a heavy lift, bodyweight workout that incorporates plyometric movements or even just a walk, something is better than nothing.

2. Eat before. Have you ever deprived yourself in the hours leading up to an event, “saving” your cals for later, only to arrive ravenous and wanting to eat/drink everything in sight? Eat as you would before and make adjustments accordingly; NOT the reverse. By stressing less, you’ll leave yourself the mental energy to make better choices come time of the event.

3. Protein and veggies first. This combination will leave you feeling satisfied more quickly, and you’ll likely end up eating less overall. Meat on the menu? Opt for grilled chicken or burgers made with bison, lean ground turkey or lean grass-fed ground beef; hot dogs if you must. Even double your protein, but ditch the bun. Make a lettuce wrap instead. Craving crunch? Enjoy raw veggies liberally, even with a dollop of fresh guac, salsa, Greek-yogurt based dip or mustard. Avoid cheese-based dips to slash cals and fat. Or whip up a batch of sweet potato or kale chips – both clean and quick.

4. Choose fat over carb for fat loss.

5. Choose carb (starch) OR alcohol, not both. E.g. Enjoy your margs, eat your dip with a fork or veggies. Or, eat the chips but forgo the margs. 

6. Drink water to balance fluids. It will help offset high sodium consumption and keep you hydrated. Non-negotiable 1L before bed.

7. Alcohol. Forgo the sugary stuff and opt for vodka/club soda with a squeeze of lime, if you choose. Follow every alcoholic beverage with a glass of water.

8. Don’t want to be the only one eating something different? Bring enough of your favorite fat loss-friendly dish to share! If there’s nothing else to suit your food preferences, eat just that.

9. If you do overindulge, accept, acknowledge and move on! *Remember, you’re only ever one meal, one potential workout away from being back on track.

What’s your favorite fat loss-friendly dish to share? Any fun plans for the Fourth? Let me know on my Facebook page! 🙂

 

Is Your Shake Making You Fat?

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We think diet, weight loss and we think shakes.

We think we’re doing “good” with the psuedo-milkshakes as meal replacements, for on-the-go convenience or refueling post-workout but, could they be making us FAT? Like with everything, it depends. 

If fat loss is your goal, the timing, type and amount of carbohydrate (sugar/starch) you consume is key. At Metabolic Effect, it is what is called “The Carbohydrate Tipping Point“‘ (CTP).

What’s really cool is that your CTP is uniquely your own. It’s something that only you can figure out. Now I know you want one of those highly-coveted one-size-fits-all plans that gets results and yes, I could write you one that, with good adherence, would get results. But what happens when I go away, or the “plan” stops working? That is, your body stops responding in the way it once did. “Hellllllp! I’m stuck!!” Riiiiight? The problem here is that because you’ve had something handed to you, because you haven’t struggled a little bit, you have learned, well, nothing. This is exactly why plans don’t  work! If it is not sustainable i.e. something you can do forever, you cannot expect sustainable results. If you are of the “this is uncool” camp, consider this MINDSET SHIFT: you *get to* be the detective and find what works for you. This doesn’t mean you have to go at it without guidance, but there is nothing more valuable than being a part of your process.

{QUICK TIP} If you’re new to the #fatlossfoodie lifestyle, starchy carbs at your first meal and post-workout are a good place to start. From there, we can monitor biofeedback signals like hunger, energy and cravings (HEC) and fat loss (FL) results and adjust higher or lower, accordingly. 

Back to The Shake. Let’s break it down into its component parts and take a look.

The liquid. Not all liquids are created equal. Both fruit juice and milk are loaded with sugar; fructose and lactose, respectively. Not to mention the fact that many people have dairy sensitivities without even knowing it. NOTE: You can be dairy sensitive without being lactose intolerant. How can you know? Eliminate dairy for a period, monitor then reintroduce. Consumption of soy in the form of soy milk, for example, is also something I recommend against. Soy is a known endocrine disrupter and many of the soy-based products on the market are made from GMO soy. So unless it’s certified USDA Organic, you really can’t know what you’re getting. This so-called “health” food could a potential cause of weight loss resistance, and the culprit keeping you from your fat loss goals. >Fat-loss friendly (FLF) swap: unsweetened almond or coconut milk, or water.

The protein. It’s in there, right? 😉 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. Conveniently added in the form of protein powder, it is available in many varieties to suit individual dietary needs and/or preferences. Shake too liquid-y? Do NOT just keep adding protein. Too much of a good thing is still too much. >A few of my favorites: Vega Sport (Vanilla), Jay Robb whey (chocolate or strawberry) and PlantFusion (Vanilla).

The extras (to watch out for).

– Yogurt. Light, fat-free and flavored varieties (fruit-on-the-bottom, anyone? ha) are loaded with chemicals and sugar. > If you can tolerate dairy, swap for plain Greek yogurt, which packs a protein punch and lower sugar content.

– Fruit is “healthy,” but still sugar. > Swap lower sweet fruits like berries for bananas. Or, count as starch bites and include in your post-workout shake.

– Fats (e.g. nut butters, flax seed, chia, coconut oil). All sources of healthy fats, but also calorically dense. > Measure. Turns out a tablespoon or two of peanut butter is a lot less than you may have thought!

– Artificial sweeteners (e.g. sucralose, aspartame, saccharin) can actually make you crave more sweet. These are found in some protein powders, and in many sugar-free products on the market (e.g. SF JELLO pudding mix). > Instead, choose stevia: an all-natural sweetener that does not raise your blood sugar level when consumed and behaves much like fiber in the digestive track.

A few of my favorite FLF mix-ins.

– Frozen fruit: mixed berries, cherries

– Organic unsweetened cocoa powder

– Powdered peanut butter (e.g. PB2 or Just Great Stuff)

– Unsweetened shredded coconut

– Liquid stevia, to desired sweetness

– Ice, to desired consistency (fun fact: I eat mine with a spoon! A shake that can be drunk is not worth drinking, IMO.)

 *A note on pre-made shakes. Convenient, yes, but they often boast extensive and tough to pronounce ingredient lists. Be weary of juice shops advertising low-fat or fat-free [protein] smoothies. Low in fat, maybe, but NOT low in sugar. If you are sipping these on the reg and not seeing results, this could be the culprit.

>>Bottom line: Nothing is “bad” in moderation.  The real problem lies in overconsumption, even of the “good” stuff.

What’s in your shake? Would love for you to share your creative concoctions over on my Facebook page!

Shake Week

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Last week, when most were in the midst of the holiday hustle, I was by myself not doing too much hustling at all, actually. I was bored with my eating, and so decided to shake things up nutritionally for a bit. While I have no regrets in doing it, I don’t exactly have a desire to repeat the experience.

A full recap follows but basically, I was miserable. That said, read on to find out why you may not be.

shake week

What I did: I set out to move from solid food to shakes for a week, but called it quits after just four days. My ‘plan’ looked something like this:

– 4 shakes/day

– 12-hour fast

– Carbs (CHO) post-workout (PWO), only

– More protein in my first shake of the day

I had a few of my favorite ThinkThin and Quest protein bars on hand in the event that I found myself really needing, or thinking I needed to chew something. I didn’t. It might be worth mentioning that the original plan included eliminating coffee for the week. Let’s just say the world is a better place when I have coffee. I abandoned ship on that genius dumbest idea ever after the first full day. I was a grouch, and made the executive decision that to remove coffee was trying to change too many things at once. I took my own advice and chose to focus on ONE thing at a time. 😉

*NOTE: What works for me may or may not be what works best for YOU. Each of us has a fat loss formula that is uniquely our own. So, if you choose to repeat my experiment bear in mind that you may need to adjust higher/lower according to your activity level, hunger, energy, cravings, etc.

Why I did it: I eat, and I eat a lot. Just to maintain. And honestly, I was just sick of food- both prepping it and eating it. And so to take the guesswork out of the experience that is food, I chose to simplify my life by moving exclusively to shakes. As a secondary reason for my “week” of shakes, I was having huge stomach pains after eating and thought this would be a good way to give my digestion a break.

What it was/was not: It was an experiment. It was NOT a diet, or an excuse to eliminate major foods groups. Obviously, you need other things in your diet besides just protein and water. Clean CHOs, healthy fats, fiber… all have vital roles in an efficiently functioning system. To cover my bases, I incorporated foods like berries, pumpkin, sweet potato, all-natural peanut butter, avocado and greens. Obviously, not all together.

What worked/didn’t: As you know by now, I don’t count calories, macros or anything like that. Instead, I use biofeedback clues like hunger, energy and cravings to monitor my hormonal balance. From that standpoint, my shake experiment mostly worked. I was never hungry, my energy was ok (though it tended toward the low end of the spectrum) and the only cravings I experienced, if you can call them that, were for grilled chicken and vegetables. lol #fatlossfoodie

PROS:

– Takes the stress out of meal prep; a great convenience option if you’re short on time

– No prep, minimal clean-up

– Inexpensive

– Easy on the digestion. I had virtually no stomach pain after my shakes and identified (I think) the culprit of said pain when I threw rainbow chard into one of my afternoon shakes after having run out of spinach. A new-to-me green that I’ve only recently discovered (for no reason other than that it added color to my BAS ), that shake threw my stomach into a tailspin within minutes of its consumption. Be your own detective! For now, it’s no chard for me.

– A good [temporary] fix if you’re tired of chewing your food

CONS:

– Every meal tastes like dessert. I felt like I was eating a giant bowl of ice cream at every ‘meal.’ You might be like, “That’s awesome!” or “What’s the problem with that?” But as someone with a real aversion to most sweets, I started to dread sitting down for each shake. I do enjoy my PWO shakes and didn’t want to start to dread those, too, after shake week had come to an end.

– I am very content eating the same kinds of foods day-to-day, but I tired of blended everything real quick. Everything started to taste the same.

– Didn’t have the greatest workout week, likely due to low-ish energy and lower CHO. Workouts happened, just not my best.

– Pretty sure I chewed more gum and drank more coffee in the last four days than I have in a long time. This isn’t necessarily a con, but I also pounded the cocoa drink, drank green tea (and water, of course) like it was my job.

Take aways:

– My body does much better on real food.

– I enjoy shakes, but prefer them PWO and for the occasional breakfast/meal on-the-go.

– Rainbow chard is a no-go.

– Blended spinach is…disgusting not something I’ll do again. I’ve never taken chlorophyll shots, but I’m pretty sure this is about as close as you’ll get. I know everyone says you can’t taste it, but I much prefer to chew my greens.

– If nothing else, it was a good willpower challenge. All I wanted to do was chew something, but it’s not because I was hungry. I was just missing what has, for so long, become habit.

Have you done a shake week? If so, how did it go? If not, are you more/less inclined to try it after reading about my experience. Let me know what you think!

Navigating the Tailgate: A How-To

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Happy Game Day! Football season is finally here. Anyone as psyched as I am?!

Since we’re still getting to know one another around here, it might be worth mentioning that I LOVE sports. And especially football. I am forever a Deac (hate the TERPS!), and will remain loyal to my alma mater always. Oh, and maybe you’ve heard of my hometown teams? :p I’m a huge PATS fan and Super Bowl Sunday is my favorite holiday of the year.

Even if you’re not into football, or you’re one of those fans whose understanding of the game is limited to the whereabouts of the All-American QB, the tailgates are fun, no? At my school and at many, the pre-game festivities arguably draw a larger crowd than the games themselves. Sad is the sight of an empty student section at the conclusion of the first half.

Though my collegiate tailgate experience was different than most, I wouldn’t have changed a thing. I began my freshman year at the University of Maryland and spent more weekends in DC than in College Park, missing out on…the whole season. UMD wasn’t the right fit from the start, so I can’t say I missed it. I chose to transfer to Wake Forest University after my freshman fall, and would go on to spend the next three college football seasons as a student trainer for the Demon Deacons, staffing practices, the sidelines at home games and traveling with the team on the road. Some of my fondest memories as an undergraduate are from College GameDay. As one of just a few females on staff surrounded by a whole lot of testosterone, there were definitely some awkward moments (the guys never thought anything was awkward, btw… seriously, five-year olds in football players bodies… they laugh at everything). Looking back though, the laughs that were had, the memories made and the friendships that formed heavily outweigh any awkward moments. The 105 of them definitely made up for the brother I never had.

Anyways, back to the tailgate. It wasn’t until after graduation that I attended my first Wake tailgate, but I managed to attend just a few others prior to that. SO fun. I mean, what more could you ask for? Booze everywhere, and oh-so-good eats… that are not oh-so-good for your bod. Not to worry, I’ve got you covered. Remember that while one Saturday of continuous boozing and “bad” eats won’t kill you (it’ll just make you hold water), multiply that by a season of Saturdays and college weekends that regularly commence on Wednesdays and you’ve concocted the perfect recipe for fat gain. With that, here are my top 7 tips for navigating the tailgate to help you minimize damage to your physique:

1. Workout early. Since no one kicks off before noon, do not allow a lack of time to be an excuse to not fit a workout in. And when you’re a part of the intensity over duration camp like me, 20-30 minutes of exercise is all you need. Intense exercise (i.e. weight training) primes your body to build muscle and leaves you more insulin sensitive post-workout. This means that additional calories and/or carbs consumed in the window following such a workout are less likely to go towards fat storage, but instead will aid in muscle repair and growth. Even if only a walk, something is better than nothing. I practice rest-based training in most all of my Metabolic Effect-style workouts and am usually in, out and done before most people have finished their 20-25 minute steady state cardio warm-up. #FTW If you don’t know where to start, be sure you’re on my FREE VIP email list (see right side bar). I send out lots of free, quality content (included workouts).

2. Eat something before. Have you ever deprived yourself in the hours leading up to the tailgate, “saving” your cals for later? Then you arrive to the tailgate ravenous and want to eat (or drink) everything in sight? Willpower is exhaustible and so this kind of approach is not sustainable over the long-term. The binges that result do nothing but leave us feeling big and bloated. Yuck! I’m not saying to eat the hugest meal you ever have pre-tailgate, but grab a protein bar, an apple and a handful of nuts, or a big salad with protein to keep your hunger, energy and cravings balanced so that you don’t arrive to the tailgate at a 10 on the hunger scale.  Moderation takes years of practice, but you’ve got to start somewhere. And there’s no better place to start, IMO, than in tough situations like these where it seems everyone around you is eating and/or drinking whatever the heck they want. Practice makes better 🙂

3. Bring something fat-loss friendly. Going prepared is the best kind of defense you can play in these kinds of situations. Bring something health(ier) [that you enjoy!] so that you don’t find yourself stuck. If all else fails and there’s nothing else FLF, eat what you brought and stick with that. Fat-loss friendly football food does not have to be boring. Pinterest always has super cute ideas, but don’t be afraid to play around with recipes that you already have. Ask yourself: how can I up the protein, decrease the carbs (or fat, if it’s higher carb)? And if baking/cooking is just totally not your thing, shove a bunch of FLF snacks in your purse. Guys: ask one your girl friends to hold them for you- she surely has enough room in her bag. Trust me. [Note: depending on the region of the country you’re in, anything that’ll melt (i.e. chocolate-y protein bars) is prob not the wisest choice… at least for the first part of the season when it’s still hot outside.]

4. Protein + veggies. This combination will leave you feeling satisfied more quickly, and it’s likely you’ll actually end up eating less overall. Foods from the grill are often a safe(r) choice, but consider doubling your protein and ditching the bun. Load your plate with a selection from the veggie platter, but leave the dip behind. *Quick tip: if you can’t stomach raw veggies plain, try dipping them in a little mustard that is surely lying around for the hot dogs and burgers. Or my fave? Salsa, or a dollop of guacamole- great source of healthy fats and totally fine without the carbs. Just watch the serving size.

5. FAT > CARBS Not together. Chips & dip? Sounds good but eaten together, carbs & fat create an atomic bomb for fat storage (because, hormones). Eat the chips by themselves (blah) with protein, or dip with a fork or fibrous veggies.

6. Alternate your beverages. I’m not telling you to drink, or not, but if you’re boozing, alternate with water. No one will know what’s in the red solo cup unless you tell them. Water not only keeps you hydrated (alcohol has a dehydrating effect), but also helps balance your fluids. When our sodium intake is high (as is often the case with heavily processed foods), we tend to hold water (retention) but the more water you drink, the more you’ll shed. Carry a water bottle with you everywhere and refill often!

7. Gum. This is an easy trick. I keep a pack of sugar-free gum with me at all times and pop a piece either preemptively or after I’ve already finished eating so as to avoid continuous meal syndrome. I prefer minty because it doesn’t taste good with anything but water, but if you have a sweet tooth, there are plenty of dessert and fruity-flavored options for you to choose from.

And in case you’re a lover of all-things buffalo sauce like me, here’s a RECIPE for you. A cleaned-up buffalo chicken dip that’s super easy to prepare. If you’re dairy sensitive, hang tight. More recipes to come 🙂 Let me know if you give it a try!

Preheat: 350 F

Ingredients:

1 c. chicken, cooked + shredded (Rotisserie, grilled.. anything will work. I’m lazy and buy the pre-cooked stuff from Trader Joe’s).

1 c. plain greek yogurt

2 T. hot sauce

½ c. cottage cheese (I prefer no salt added, but in the grand scheme of things, nbd)

Directions:

Combine the first three ingredients in a small, oven-safe dish (I doubled the recipe and used an 8×8 Pyrex). Top with cottage cheese and bake for 20 minutes. Move to top rack and broil for 5 minutes. Enjoy!

Fat Loss Happens ANYWHERE (yes, really)

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When life gets busy, our priorities shift and we often allow our health to take a backseat. Yes, it’s a choice. Forgetting to eat, reaching for something just because it’s there (irrespective of nutritional value) or intentionally skipping meals, which often results in a later binge. Who’s been there? [Raises hand]

To avoid any of the situations I’ve described above, BE PREPARED. This means having fat-loss friendly snacks accessible to you wherever you are: at the office, in the car or at the airport, for example. My purse is always stashed with snacks so that I never find myself stuck (Guys: you carry a backpack… or briefcase, do you not?). Nuts, protein bars, single serving packets of protein powder and low-sweet fruits are a few of my favorites. And my latest obsession? Jerky, says the former vegetarian. Lol. Who am I?

A few things worth mentioning about the to-go snacks listed above. First, nuts are primarily fat, yes. But 1) your body needs fat and 2) eating fat will NOT make you fat. Just watch the serving size, sodium (salt) if you can, but don’t stress too much over the latter. If they’re super salty, chug some H20. I prefer raw unsalted, or dry roasted [DIY option: 350°F x 10 minutes. If you’re looking for more flavor, try this: spread raw unsalted almonds (or nut of choice) evenly on cookie sheet, spray with non-stick spray (i.e. coconut oil spray, or PAM) and toss with cinnamon OR unsweetened cocoa powder, and stevia. Follow baking instructions above.] Next, not all protein bars are created equal; some are loaded with sugar. While I don’t recommend one everyday, they’re a huge CONVENIENCE food for me. Pick your nutrition battles. A few, or more, of my favorites? ThinkThin, Quest, Oh Yeah! Victory, Luna Protein and Balance (cookie dough, in the latter four brands lol, = ahh-mazing!). If you’re looking for a cheaper alternative to the single serving packets of protein, pre-portioning your own into Ziploc baggies does the trick. Works in a pinch, and all you need to add is water. Lastly, apples, pears and grapefruits top my list of easily transportable fruits. Bananas do not.

If you have refrigerator access away from home, grilled chicken breasts, plain low-fat Greek yogurt (spice things up with cinnamon + stevia, to taste) and hard-boiled eggs are additional protein-packed options that require little to no prep. And any prep that is required can be accomplished in an hour, two tops, on the weekend or whenever works best with YOUR schedule. If you’re looking for a little crunch, pre-washed [fibrous] veggies are a great option. Add protein for some staying power. If you don’t have a refrigerator available to you, a lunch box or cooler with an ice pack will suffice.

With regard to meal prep, it works for some but is not for everyone. Some weeks I prep more than others but on the weeks that I do, I set aside a chunk of time first thing Saturday morning to meal plan and grocery shop. I prep Sundays then throw everything into either Tupperware or Ziplocs for the week. I don’t enjoy it, per se, but it makes life during the week so easy. Salad in less than 5 minutes? Yes, please!

If prepping isn’t your thing, or you really just hate cooking, here are some tips for eating out. Be it at the dining hall, a fast food joint, five-star restaurant or even a gas station, you can always make a better choice!

1. Protein and veggies first.

2. Choose sugar/starch OR fat. Always choose fat > sugar/starch. CARBS + FAT = atomic bomb for fat storage. More here and here. *NOTE: Alcohol is treated as a starch 🙁

3. Say ‘NO’ to the bread basket. If you still want it after you’ve had your meal, then you can ask for it. Chances are though that if you’ve made a protein and veggie-dense selection, you’ll be both satisfied AND satiated by meal’s end.

4. Choose salads over sandwiches, regardless of the bread options available to you. Some places will even turn your sandwich into a salad, free of charge. There are salad options EVERYWHERE.

5. Limit the alcohol. Instead of three glasses of wine, try one. Instead of every night, try every other, once a week and/or special occasions. Mixed drinks are delicious, yes, but loaded with sugar. Also, alcohol OR starch, not both. [See #2]

6. Hydrate. Lots and lots of water! It keeps your system running efficiently and can curb hunger (especially while waiting for your food), but also helps to combat the high sodium content in a lot of heavily processed fast foods. So….drink up! Try it with a slice of lemon or lime for a little flavor.

7. On indulging. The fact that the dessert menu will always be offered to you at the conclusion of your meal does NOT mean you have to order something, or even look at it! But if you do choose to indulge, ENJOY it, GUILT-FREE, and MOVE ON. Try sharing with your dinner date, or limiting it to a few bites. Bear in mind that something rich will leave your palette more satisfied than just any mediocre sugar-laden selection. Be picky and ask yourself, “is this really worth it?” A single indulgence will only derail you from your fat-loss lifestyle if you let it. You can be back on track with clean eats at your very next meal. And if you’re one of those people who reaches for a post-dinner little something out of HABIT, catch yourself and instead try a cup of dessert coffee or tea, or even my go-to cocoa drink either out or at home. More on the health benefits of cocoa, here and here.

I’m not saying to never indulge, or to cut everything cold turkey. In fact, I’d recommend against the latter. Make small changes. If you’re going to indulge, for example, try limiting it to one of the three: alcohol, bread OR dessert. It’s only one meal and there’ll be other meals out. You don’t have to have it all at once, even IF your brain is telling you otherwise. You’ll survive. I promise. 😉

8. Modify. And modify, again. I am the queen bee of modifications while dining out. Most restaurants are happy to accommodate the request(s) of their patrons, but they usually won’t offer it unless you ask. Sometimes, there’s a small up charge but it’s certainly worth the extra few $. For example: dressing on the side (avoid the creamy stuff, go for the vinigraiettes; or, just oil and vinegar- balsamic is my fave!), steamed or grilled vs. sautéed, creamed or fried, hold the bun (or croutons on a salad– aren’t there only ever a few anyway?! Chances are you won’t even miss them!), double protein, and/or extra veggies or side salad to sub for a starchy side.

9. Use the ME Label Rule. Tired of counting calories? For anything with a nutrition label:

Take the total CARBOHYDRATES, subtract out the FIBER (including sugar alcohols) and subtract total PROTEIN from that. That number should be ≤10. Negative numbers are BEST!

=Carbohydrates – Fiber (incl. any sugar alcohols) – Protein ≤ 10

Total fat should be ≤15g and sodium ≤200 mg. Foods that fall into this category help to balance HUNGER, ENERGY and CRAVINGS. With those three things balanced, it is much easier to *burn fat* and *drop lbs*!

Eating out shouldn’t and doesn’t have to be a stressful experience. I hope this helps get you started on navigating the menu next time your find yourself Tupperware-less and away from the comforts of your own kitchen and food. 

Does eating out stress you out? How do you navigate the menu out? Interested to hear your thoughts!

Eating Clean on a Budget

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Let’s face it. Most of us twenty-somethings are not millionaires yet and, whether we like it or not, are on a budget. And unless you’re living at home where good-for-you meals magically appear on the table, this budget’s got to include food.

That said, do NOT let not being able to shop at Whole Foods be an excuse for not eating clean. While the bulk of my shopping certainly doesn’t happen there (enter: Trader Joe’s), I still manage to keep a pretty clean diet most of the time.  And yes, my diet includes more than just chicken and broccoli.

Oh, and you know what I hate more than anything?! When I hear people say, “but it’s from Whole Foods.” For whatever reason, people equate Whole Foods with all things health. No! False!! Sure it’s shelves are stocked with a whole lot of all-natural this, gluten-free that. And don’t get me wrong, I LOVE the place (and do make a weekly trip for a few staples), but just because it’s got “whole” in the name does not mean you can go balls out and eat whatever the hell you want. I hate to break it to you, but your vegan-friendly dairy-/gluten-/soy-free cookies and organic non-GMO tortilla chips #lovessalt will never beat the nutrient profile in a bag of baby spinach, organic or not. If only…

So maybe you’re a poor college student, or like me and a recent grad with a job, supporting yourself, just trying to save a little while you find your place in the world. Funds are not unlimited, and you’re trying not to let that impact your waistline. Here’s how I do it:

1. Create a budget. I’m talking the basics here, guys. You don’t have to be a Wall Street guru to be smart with your money. First things first: know how much money you have coming in, then evaluate where it’s being spent. Priorities will differ, but it is important to set both short-term and long-term financial goals. BE SPECIFIC. We must learn to differentiate needs from wants. You need food, clothing and shelter. But as much as you may want it, you do NOT need the big screen that is probably too big for your box of an apartment anyway. If you’re like me and love the organization that a spreadsheet provides, here’s an easy formula to keep track of your money: fixed income-fixed expenses-variable expenses=discretionary money a.k.a money leftover. Try tracking your numbers consistently for a month or two. Can you identify any trends? Whatever you do, practice setting aside something each month/paycheck to SAVE. Remember, we’ll carry with us HABITS we develop now into the future. And saving never hurt anybody. Every little bit counts 🙂 Also, do NOT be afraid to INVEST in yourself (yes, I’m talking actual $$).

So now you have this budget, but you still have to decide for yourself how much of it will be allocated to food. Food is expensive, yes, but I always tell myself I’d rather spend money on good food than on medical bills. NOTE: Despite it being a breeding ground for everything bad, I was sick only once in college sticking to my own advice, so yeah…

[DISCLAIMER: I am by NO means a financial advisor/consultant/whatever you want to call it (that’s one of the many things my dad’s good for), but I DO love to crunch numbers to make things work]

2. Organic, grass-fed, local, conventional- is there a difference? With all the antibiotics, hormones and pesticides used in the production and/or processing of our foods these days, knowing where your food is coming from is something to consider. Sure, I buy organic, grass-fed, local when I can, but can also not justify $4.99/lb on apples and so try not to get too hung up on it. The quality of the food you eat is far more important than it’s organic [or conventional] label. *Example* In the case of the all-natural (but maybe not organic) skinless chicken breast and the organic doughnut, the protein-packed chicken breast will always win. Organic is NOT the end-all-be-all. Trying to decide where to splurge? Consider the “Clean Fifteen” and “Dirty Dozen.” If you’re interested in learning more, this is a great read.

3. Learn to cook. Experiment, and don’t be afraid to “screw up.” Plus, screw-ups can turn out to be delicious. I’m definitely no Martha Stewart and only ever follow a recipe to a tee when I’m baking, but the rest of the time I just throw together what I think sounds good. I don’t always have on hand what a recipe calls for, and am always looking for modifications to up the fat-loss friendly factor without compromising taste. Pick your PROTEIN and VEGGIES first, then base the rest of your meal around that. If you’re really stuck, invest in a couple of good cookbooks for some inspiration (or ask me!).  Honestly though, you don’t need recipes. Oh, and use spices to go from bland to bold in seconds! I keep mine within an arm’s reach when I’m cooking. Ignore the fact that they’re in alphabetical order (hey, easy to find!), and that I’m running low.

spices

Though my grilling skills are limited (read: George Forman) and I tend to overcook all meat, it’s a quick-and-easy relatively mess-free option to prep a bunch of protein and veggies at the beginning of the week. Think chicken breasts, fish or steak (though the latter two are tastier same-day, IMO). Grilled asparagus? Holy yum! Go try it. Now. Also, learn to roast vegetables. It will change your life.

4. Buy frozen. Frozen fruits and vegetables are just that. They’re frozen fresh, and if you don’t use them right away, they don’t go bad. I hate wasting food so this helps to cut down on that, but is an especially great option if you’re only cooking for one.

5. Shop the sales. If it’s on sale and something you use, buy it. Even if that means going over your weekly food budget by a few dollars. You’ll save later. Non-perishables will last in the pantry… a while, and things like meats, so long as they’re frozen fresh, freeze well. Produce can be trickier, unless it’s frozen or something that won’t go bad in a few days if you don’t use it. That said, some things are worth the extra money fresh.

6. Shop the perimeter first. What you need is on the outside: protein, produce (fruits & veggies) and fats. All the extras (i.e. chocolate, coffee, chips, salsa, trail mix… in no particular order 😉 lol) are in the middle so if you’re really trying to stick to your budget, start here. Only then wander into the abyss that is the middle of the store. Guaranteed you’ll leave those aisles with more than you budgeted for.

7. Online shopping. You can find some amazing deals on Amazon, iHerb and Vitacost, to name a few. They’re always running sales, and even offer promo codes for FREE shipping. So if you’re a supplement user, love your protein bars like me or are just looking to save on ingredients that cost an arm and a leg at Whole Foods, check ’em out. Even if Whole Foods everything is in your budget, this no-hassle option couldn’t be any easier. One-click and it’s delivered straight to your door. Oh, and GNC is expensive. The Vitamin Shoppe tends to be a bit more affordable.

8. Make a list. And stick to it. Even though my grocery haul is nearly identical week-to-week, I try to limit myself to one non-list item a.k.a impulse buy (usually flowers for my room, a pack of gum, chocolate or wine). [NOTE: Shopping hungry results in more impulse buys, always.] Budget aside, it allows you to be in and out in minutes AND you won’t forget what you went in for. Is is not the worst when you get home and realize you forgot one thing?

9. Discounts. The perks of being a college student (or grad that still uses their ID to reap the benefits of their former student status). For those of you in the land of Harris Teeters, I know you get a discount. Just show your student ID at checkout. If you’re in a college town, local eateries will often give you a small discount as well. Even if you’re not so lucky as to possess a university ID, bring your own bags. Most places now offer a few cents off for reusable totes. This is not a lot, I realize, but if you’re like me and just really hate paper/plastic bags, it’s a great option. And, you save a few trees in the process. Win for you, win for Mother Earth!

10. Water. I’m not a fan of tap water, but buying bottled water adds up quick when you drink as much of it as I do. If I’m out, I’ll grab one, but it’s definitely worth the investment to pick up both a filter – I love my Brita! – and a reusable water bottle to take with you everywhere.

11. Make meals out worth it. I love nothing more than a salad washed, chopped and prepped by someone else. Or my favorite weekend brunch. Sure, Chipotle is delicious but 1) it’s everywhere and 2) it’ll always be there. And isn’t eating out more fun when you have company to share it with? Make a lunch or dinner date with a friend. An even more budget-friendly option? Cook out (or in) with friends, or have a group over and do dinner potluck-style. Everyone saves, and no one does all of the work. A meal out here and there certainly won’t break the bank, but over time it adds up and is so much cheaper to eat in.

12. Eat local. Seasonal advice, perhaps, but shop the farmer’s markets. If nothing else, it’s fun to look around and see what all is out there. And, you know EXACTLY where your food is coming from. Farm-to-table fresh.

13. Don’t underestimate the power of Target, WalMart, etc. These places carry everything, including brand name and even some organic stuff, usually at a fraction of the cost. Also, read your labels. Oftentimes, the store brand product is identical to the brand name product, but with a lower price tag.

Do you budget for food? Or do you just spend whatever, and make adjustments elsewhere if and when need be? Let me know what you think and what works for you!