Emily Miner

{Recipe} When A #FitFoodie Wants Chocolate Cake…

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When it comes to sweet n’ salty, I could pass on the former any day and usually opt instead for selections of the salty and/or crunchy varieties. But every once in a blue moon, the sweet tooth strikes. And when it does, I typically satisfy it with #dessertdefense since I know that fighting it will only lead to way worse cravings later. A few things. First, protein bars being the exception, I really don’t do the artificial crap. Cool if you do, but it’s just not me. I prefer real, whole foods any day, even if it means a little more fat (and flavor, btw). It keeps my hunger and energy balanced, cravings at bay, skin clearer and doesn’t plague me with headaches - I’m talkin’ to you aspartame! Do I use alternative sweeteners in #moderation? Sure. But I choose more natural sweeteners  (e.g. stevia, Truvia, erythritol, xylitol) that do not raise blood sugar when consumed (as opposed to the huge insulin response we see with carbohydrate aka sugar), and behave much like fiber in the digestive tract. If you’re loading up “single serve” desserts with so much crap, might as well just have the real thing, no? Second, I hate recipes that have obscure ingredients, or things you have to chase all around town for. As it is, I already hit up three stores to complete my weekly haul. If it uses pantry staples, it’s a win in my book. Without further adieu…

Single-Serve #FitFoodie Chocolate Cake

Ingredients

  • 1 scoop protein powder (I used Quest Nutrition Vanilla; chocolate could work, too)
  • 2 tablespoons cacao (or unsweetened cocoa powder)
  • 1/2 teaspoon baking powder
  • 1/4-1/3 c. unsweetened almond milk
  • 1/4 teaspoon vanilla extract
  • Stevia, to taste (I didn’t use any, but since the recipe doesn’t call for egg you can taste the “batter” before you “cook”)

Directions

  • Mix all ingredients in mug or ramekin.
  • Microwave ~35 seconds.
  • Garnish with optional toppings of choice, grab a spoon and enjoy! *NOTE: Garnish is not synonymous with ingredient. Practice mindfulness. 🙂 I used NuttZo (because, chocolate and nut butter #EatNuttZo), but here are a few more ideas:

- Peanut flour, or PB2 mixed with unsweetened almond milk

- Protein frosting (i.e. protein powder mixed with water or unsweetened almond milk)

- A scoop of Arctic Zero

- A sprinkle of frozen raspberries

- A sprinkle of unsweetened shredded coconut (this would probably also be delicious mixed in, sub the vanilla extract for almond extract and you may just have an Almond Joy explosion on your hands!)

If you try it, let me know what you think on my Facebook page! Or, snap a pic, tag me on Instagram @emilynminer and hashtag #SimplyFit.

 

Winner Winner Chicken Dinner: 6 Simple & Satisfying Ways To Prep Your Chicken in 5 Ingredients, Or Less

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Chicken is my go-to protein of choice, by far! I’ll choose it over a steak most days, and no, not for its leanness. With ~25 g per serving, a medium-sized chicken breast packs a protein punch. Protein is a blood sugar stabilizer, which means it keeps us feeling fuller for longer, and satisfies more quickly than a high carb (sugar)/high cal meal. It increases insulin, but to a lesser extent than a carb-centric meal (or worse, carb & fat together), which leaves us riding the blood sugar roller coaster all.day.long. This makes us even MORE hungry and INCREASES our cravings. No bueno.

Still, there is no need to be gnawing on cold, dry chicken breasts out of Tupperware (unless, of course, that’s what you prefer #doyou). 

I typically prep my chicken a few times a week, then store in Pyrex in the fridge for #DIYconvenienceeating. I’ve been loving my slow cooker as of late for delish, not dry pulled chicken that is just as good as the rotisseries from the store, sans dissection, FTW! I buy the big value packs of boneless, skinless chicken breasts from Whole Foods, then DO THIS:

1. Layer chicken breasts on bottom

2. Season with fresh ground black pepper and sea salt, to taste

3. Turn on HIGH for 4 hours, or LOW for 8 hours, then shred with a fork:

IMG_3879 IMG_3881

*NOTE: You can grill or bake, but my grilling skills are… lack, and baking requires more energy and mess than I usually have time for. #SimplyFit

Easy peasy…

With that, here are my Top 5 Flavor Combinations, all <5 ingredients, to bring your chicken from bland to bold in seconds (season, to taste):

INGREDIENTS

1. Sriracha & Cinnamon

  • This sriracha (Whole Foods)IMG_3877
  • This cinnamon (Costco)
  • IMG_3883

2. Cinnamon & Lemon (optional: Truvia)

  • Cinnamon
  • Any lemon will do, and I love this lemon juicer (I use the juice of ~1/2 lemon for one serving)
  • Sprinkle with Truvia

3. Fajita-less Chicken Fajitas

  • Spices: fresh ground black pepper, sea salt, garlic powder, chili powder, oregano, cumin, red pepper flakes (because, spicy)

or…

  • A few TBS of salsa. I like this one (Whole Foods)

Then, saute with chopped bell peppers and onion

  • medium-salsa-large

    http://www.greenmountaingringo.com

4. Chuck’s South of the Butt

(Whole Foods)

IMG_3875

5.  Buffalo Chicken

(I like Frank’s)

buffalo-wings

http://www.franksredhot.com/products/buffalo-wings-sauce/

 

6. And my favorite salt-free herb mix, for when I’m channeling my inner Plain Jane

(Whole Foods)

IMG_3882

DIRECTIONS: Coat skillet with EVOO, coconut oil or non-stick spray (I use the coconut oil ones), then heat on stovetop (I like to get the pan super hot so that everything stays crispy, not mushy). Add chicken, then seasonings and heat through. Serve with a side of fibrous veggies (my faves: kale, broccoli or cauliflower).

**NOTE: You can also flavor your whole recipe with any of the aforementioned flavor combinations if you are cooking for a family, or just want all the same all week. For me, I prefer to keep the pulled chicken plain (just S & P) and then season as I go.

Have a fab flavor combination I didn’t mention? Let me know on my Facebook page and/or tag me on Instagram @emilynminer with your fave chicken recipes, and hashtag #chickendinner.

 

How To Choose A Protein Powder

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Heyo! I get a lot of questions from both clients and readers in terms of how to differentiate between the various diet/nutrition products on the market. Specifically, I’ve been getting an influx of questions on choosing a protein powder so I thought I’d write something up for you real quick. Here ya go:

In terms of weight loss, there is no protein powder out there that is going to help you tone, lose fat. Protein helps build muscle, which increases metabolism. Its slow digestion keeps you feeling fuller for longer and doesn’t produce an insulin response (i.e. blood sugar spike) as great as carbohydrate or carb and fat together, for example. So if you’re not getting enough protein in your diet i.e. REAL foods you eat, supplementing is a convenient way to get it in. In terms of choosing a protein powder, you may not like my answer, but it’s really going to depend on you.

Here are a few tips to help get you started:

In general, I don’t stress too much on macros (carbs, protein, fat) because, at the end of the day, a protein powder is still primarily a protein just like peanut butter, though it contains some protein, is primarily a fat. I instead focus my energy on the bigger rocks and in my experience, this gets even BETTER results. I do tend to look for something lower carb, but definitely don’t worry about grams, and with ~20-30g protein/serving. Check out this post for a few of my favorites!

There are so many types of protein out there: 

  • Whey, a great quick-digesting option (esp. post-workout), IF you can tolerate dairy
  • Egg white protein
  • Pea, rice or hemp proteins are vegetarian-friendly options

I stay away from soy protein, both in powders and in other convenience foods (e.g. protein bars), and also artificial sweeteners, colors etc. as best I can. But again, that’s just me.

Last, but certainly not least. The ‘it’ factors: QUALITY and TASTE. There are a lot of products on the market that are loaded with fillers, which means you, the consumer, might not be getting as much bang for your proverbial buck as you think you are. And taste. You have to enjoy it. I could recommended the protein with the cleanest label, but if you won’t drink it, then it’s not the best choice for you. So at the end of the day, if a little artificial sweetener helps you make up the 20-30g of protein that you’re short on, it’s a win in my book. Remember, big rocks. Pick your nutrition battles.

*One final note: Protein powder can be very satisfying- almost dessertlike. But just because it’s protein, doesn’t mean we can’t overdo it. Like with anything, too much a good thing is still too much.

Have a favorite? Let me know on my Facebook page!

What To DO When You “Can’t”

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I’ve been getting a lot of emails from readers lately asking what to do when they “can’t,” most typically as it relates to fitness, nutrition and healthy living.

Here are a few examples:

  • “I’ve been following along on your Facebook page/IG/Twitter and I can’t keep up with your workout intensity.”
  • “I can’t afford the food that you can.”
  • “I don’t have the time, or the schedule that you do.”
  • “I’m injured and short duration, high intensity exercise is out.”

Have you ever spoken these words? *raises hand* Contrary to popular belief, which may have you thinking that there’s a scientific response to this question, or some sort of protocol to follow, my answer is actually quite simple: do what you CAN. Energy focused on what you cannot (also, who you are not) is energy wasted that could be put toward arguably more productive endeavors. And it all starts with a MINDSET shift.

Enough of the “I can’t’s” because, really, you can do or have whatever it is that you want. Instead, practice saying “I choose to/not to…” This shift in verbiage is subtle, but hugely empowering. Tell yourself you can, even when you don’t think you can. Fake it ’til you make it. Try it! Really works. 😉 Maybe your circumstance isn’t ideal, but it is what it is and doesn’t have to be perfect. In fact, f*ck perfect. You can always do better. Don’t let perfect be the enemy of good. #getbetter 

*Funny story: Back when I was first getting started on this post-grad journey, envisioning a life that I thought could only exist in my dreams, Jill Coleman of JillFit Physiques said to me: “Emily, you get to create your reality in every moment and with every thought, feeling and action.” Did I believe it? At the time, not really. *laughs* (I just recently rehired her as a biz coach for the second year in a row #bestofyou <- highly reco) Two years later, I know that she couldn’t have been more right. #selftrust

The outside really does begin on the inside so now that we’ve got [that] squared away, let’s chat fitness for a hot second. So what if you can’t keep up with me?! You’re not me! I am me and you are you. S’all good. As Theodore Roosevelt once said, “Comparison is the thief of joy.” If you can’t lift, for whatever reason, don’t. Can you walk, sprint, do yoga, spin (insert activity of choice here)? If so, great. Do that, and remember that ACTION will always trump inaction. Or maybe you can lift, but are new to the world of weights and feel incompetent. I get it. I’ve been there, too. But guess what? CONSISTENT practice over time e.g. weeks, months, years is the only way to get better in any/all that you do. To quote one of my biggest inspirations, Jade Teta of Metabolic Effect, “Don’t wish for easy. Easy is earned; not by hard work, but by hard falls. The falls are the stepping stones to success. They are required to learn and master.” #truthbomb

And because we can’t talk training without regard for our nutrition, I am going to touch on that for a quick minute. But first, I want to be clear on one thing: you do NOT need to shop at Whole Foods to live the “Fat Loss Lifestyle.” Fat loss really, truly happens anywhere. It all comes down to CHOICES; making the *better* choice when we can, choosing what we put into our mouths (and don’t). #noexcuses Buy organic when you can (prioritize if you have to with the “Dirty Dozen” and “Clean Fifteen”), but don’t stress if/when you can’t.

*If you say your budget is what’s holding you back, here are a few reminders/quick tips (more about this here):

  • Conventional broccoli will always trump the organic cookie
  • If you can’t buy fresh, buy frozen (e.g. fruits, veggies). Same thing, frozen fresh.
  • Buy in bulk.
  • “Ritualize don’t habitualize” (a la Dr. Jillian Teta) meals out to save money. Prep food at home and save big time.
  • Quality food and medical bills both cost. Ask yourself where you’d rather spend your dollars.

Like with anything, you choose where you spend both your time and money. If your health and wellness are a priority, you’ll both make the time and allocate for it in your budget. Do your ACTIONS align with your INTENTIONS? If not, it may be time to reevaluate your priorities. And remember: do your best because your best is all you can do.

If you’re still struggling in the realms of fitness, nutrition, mindset and healthy lifestyle, registration for SimplyFit Coaching Club is still open, but until 9 p.m. Sunday, Jan 4th ONLY! All the deets here. Questions? Let me know on my Facebook page or email me. 🙂

#FatLossFoodie Grocery Haul: What’s In My Cart & Pantry Staples

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Hiyo! Writing to you from my couch, munching on protein bar #2 on the day, cut into little pieces (because: #bitesized), because I really need, but don’t want to do a major grocery haul. And so, because I get so many questions from all of you as to what I eat on the day-to-day, I figured I’d write up a quick post instead of checking said item off the to-do.

Let me preface this by saying that, as always, what works for me may not work for you. Personally, I would rather make a few smaller trips throughout the week than a single major shop but 1) it’s convenient *enough* for me to do so and 2) I secretly love grocery shopping! Anyhow, I highly recommend keeping a running list to avoid forgetting something, and also, to stay on budget. My list is organized according to the following categories so as to minimize shop time by facilitating efficient navigation of the store. Please note that I do not buy all of these things every week, but typically always have them on hand.

Feel free to print this off for a quick grab n’ go. Ready, set, #legooo!

PROTEIN

  • Eggs
  • Egg whites
  • Lean ground turkey
  • Rotisserie chicken (a great convenience option)
  • Grass-fed ground beef or bison
  • Canned wild salmon
  • Keta Salmon

 

PRODUCE

Veggies

  • Kale (and these kale chips!)
  • Broccoli/broccolini or cauliflower (<- I’ve been loving this roasted!)
  • Asparagus (try it grilled!)

Starch

  • Sweet potatoes
  • Berries (but, a lower sweet fruit)

 Fats

  • Avocado

 

ON-THE-GO (*remember: preparedness NOT willpower is the key to resisting temptation 😉 )

  • Protein bars (I have been loving Quest Nutrition, new-to-me KillCliff and also, Biotrust protein cookies)
  • Protein powder (I try to switch it up, but typically a plant protein- I like Vega and PlantFusion; occasionally something else.)

[NOTE: I typically order these offline.]

 

MISCELLANEOUS (but necessary… so SO necessary)

  • Nuttzo (<- This stuff? SO good. I was just recently introduced, but man was I missing out!)
  • Cacao powder
  • Coconut oil
  • Stevia/truvia
  • GF oats
  • Unsweetened almond milk
  • Organic coffee
  • Green tea
  • Black pepper
  • Sea salt
  • Cinnamon
  • Apple cider vinegar
  • Balsamic vinegar
  • Low-sodium salsa
  • Lemons

What is the one thing that makes it into your cart (or buggy, here in the South) on the reg, or that we could always find in your pantry? Anything I’ve got to try? Let me know on my Facebook page! 🙂

And if a grocery haul is on your to-do this weekend, would love for you to post pics of your cart (or fridge) there or on Instagram and tag me @emilynminer.

 

Recipe: Deconstructed Taco Salad

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This is one of my dinner go-to’s, especially during the week when I am late getting in, ravenous and the last thing I want to do is cook. It’s simple, satisfying and easily modified according to taste preferences (or, so that you do not get bored if you eat it 4x/week like I sometimes do!). Enjoy! 🙂

 

picstitch 

Ingredients

Salad

Shredded baby spinach or chopped romaine

Bell pepper 

Onion 

Cilantro

Protein of choice (I like lean ground turkey, chicken breast, ground beef and bison)

Dressing

2 tablespoons low sodium salsa

Juice of 1/2 a lime

Garnish (optional)

Avocado

Nutritional yeast

Plaintain chips

Directions

I chop most of all my salads with this. Well-worth the $25 investment. Go “Add to Cart” now (you will thank me later). Add greens to bowl. Chop romaine or shred spinach according to preference. Add pepper, onion and protein (if you are not using ground meat; adding this now will pulverize it to mush… thank you, no) and chop some more. If using ground meat, add now. Transfer to serving bowl. Alternately, you can sauté peppers and onions together with protein and then top greens with that mixture. Add a few TB of salsa and lime juice; garnish, optional but highly recommended 😉

If you try it, let me know what you think. Do you make something similar? Let me know on my Facebook page!

 

What I Eat: A Day In The Life

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I have been hesitant to write this post, but a lot of you have been asking: “Do you eat? What do you eat? Do you really eat as much as you say you do?” My response? Yes, anything but not everything and yes.  

Below you will find a day’s worth of [my] eats on a typical day. Please bear in mind that what works for me might NOT work for you. I would NOT recommend hopping on this ‘plan’ just because it’s my plan expecting to look like me overnight. My activity level is very high. My workouts aside, I run around town training and teaching All. Day. Long. This means the only time I am not on my feet is when I am sleeping or studying. Moreover, I am CONSISTENT with both my nutrition and my workouts: 90% tight 100% of the time. That 10% wiggle room is not necessarily illustrated on this particular day but rest assured, it happens. It keeps me sane, on track and is not something I stress about in the least. So basically, I am burning up a whole lot of calories (energy) that need to be replenished to balance blood sugar levels, which helps to control compensatory eating reactions that influence our body’s biofeedback signals like hunger, energy and cravings, or “HEC” like they say at Metabolic Effect. 

[NOTE: I eat significantly less on the weekends. I usually do not work then and because my activity level is lower, my hunger naturally down-regulates. And, I enjoy the break from having to eat all of the time.]

Without further adieu, here is a typical day’s worth of eats in the life of me! Picture-less post, I know, but I wanted to get this up. Perhaps I will include a wordless “What I Eat” post in a later blog. If that is something you would like to see, let me know on my Facebook page.

4:00 a.m. Giant mug of black coffee and overnight oatmeal OR hot oat bran with protein

10:30 a.m. Protein bar, handful of almonds if I am still hungry

1:00 p.m. BAS and giant mug of green tea with stevia

4:30 p.m. Protein bar OR protein shake OR if I am home, I will do tuna or chicken and veggies or protein “pudding”

8:00 p.m. Usually another BAS (Shell-less Taco Salad is my go-to— *RECIPE*, coming soon!) OR roasted vegetables with protein (<— almost always chicken or ground turkey) 

- I drink plain water (averaging ~4L) and black coffee throughout the day, and usually save my wine for the weekends.

As you can see, there are a lot of convenience options in my every day. Ideal? Maybe not, but for right now it is what works for me. It is what sustains me. This ‘plan’ keeps both my hunger and energy in check and my cravings at bay. It satiates me and I never feel deprived. 

Thoughts? Questions? What does a typical day of eating look like for you? Let me know on my Facebook page!

#FitFun Friday (+ a workout)

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Though I happen to be of the camp that thinks all, or at least most, fitness is fun, we cannot lose sight of the fact that “fun” exercise is not always synonymous with EFFICIENT exercise. Let me explain, using a few scenarios to illustrate.

SCENARIO #1:

Emily is a #cardiocrazy and group exercise junkie. She starts off her morning with an hour of steady-state cardio on the treadmill. Been there? *raises hand* She then makes her way into an hour-long Zumba class (for the record, this would never happen… Zumba I do not 😉 ) and caps off the morning with an hour of yoga because she knows it is good for her (this would happen ha #meatheadyogi). She burned up a ton of calories, incorporated some restorative exercise, which is “good,” but heads home only to dive head-first into a bag of pretzels to satisfy her raging hunger… er, is it cravings? Oh. And she may be back tonight for a spin class, schedule-permitting.

> In short, Emily has been at the gym WAY. TOO. LONG. Unless you are a professional athlete or fitness competitor whose job it is to stay in shape, there is no reason you need to be exercising for hours each day. For one, it is excessive. And, just think of how much else you could accomplish if you streamlined your workout routine so that you are in, out and done in less than an hour. QT with the fam? Friends? Work? Relax? Sign me up!

SCENARIO #2:

Fast-forward six months and Emily has undergone what I like to call #cardiorehab. While [steady-state] dates with the treadmill still happen, they are far less frequent and used strategically within her weekly exercise plan. She has learned the value in lifting heavy weights, that intensity NOT duration is what drives results in the gym and that the caloric model of metabolism explains only part of the equation. [That is, sustainable fat loss requires both caloric deficit AND hormonal balance, the latter of which is often overlooked in talking about diet and exercise. How many of you have heard someone say to someone trying to lose weight, “just exercise more and eat less?” Using exercise as the primary tool for weight loss creates a slippery slope when really, nutrition is what gets sustainable fat loss over time.]

With this knowledge, Emily has learned (and continues to practice) to prioritize short-duration, high-intensity workouts over those that are longer in duration and more moderate in intensity. In other words, the “fun” exercise (i.e. yoga, group ex, running) serves to complement NOT replace the heavier lifts and sprint workouts (i.e. HIIT cardio). By maximizing calorie-burn both during and after the workout (up to 24-48 hours?!), THIS is efficient exercise; and exercise that need be fueled by more than that which constitutes the carbatarian diet. <- That, I was.

**It is worth mentioning here that there is nothing inherently wrong with steady-state cardio, group fitness classes and/or restorative exercise. In fact, each can have a place in a balanced lifestyle, if you *choose.* But, IF fat loss is your primary goal, these options do NOT give you the most bang for your proverbial buck. 

#FitFun Friday [No-Equipment Required] Workout #1:

Perform a five to ten-minute dynamic warm-up, then set your clock for 30-45 minutes. Moving directly from one exercise into the next, push hard then rest until you can push hard again. If you get to the bottom, work your way back up (starting with 10 reps). As always, be safe, modify as needed and make sure to get a quick stretch or leisure walk, time-permitting. See how far you get, record it and try to beat it next time!

*REMEMBER: Quality rest leads to quality work and quality work leads to quality rest. #legooo

100 situps

90 jumping jacks

80 air squats

70 step-ups (do NOT alternate; if you don’t have a platform and risers, use a bench, a chair, a half-wall)

60 lunges (alternate)

50 push-ups

40 crunches

30 ice skaters

20 lateral lunges (do NOT alternate)

10 burpees

If you try it, let me know what you think on my Facebook page!

Are you doing hours of exercise and still look exactly the same? I know I was. If you are ready for a change, and are interested in learning more about hormonal fat loss exercise and nutrition, be on the lookout for my 8-Week #CardioRehab program, COMING SOON!

 

What Would You Do For A Protein-Packed Klondike Bar?

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It is not often that you will find me in Wally-world, but I was on the hunt for cinnamon (to make zucchini bread) and did not want to drive halfway across town to Whole Foods even though their cinnamon is out-of-this-world good. And Target was out. And because there is a WalMart literally walking distance from my house, that was the next most logical decision. *NOTE: There is nothing wrong with WalMart. They offer some great staples at competitive prices, but I stay away moreso for [some of] the crowd that it draws as I am usually by myself, without security and easily overwhelmed. Seriously, I am a walking case of environmental ADD (<- self-diagnosis).

Wandering the aisles like a lost soul, I overheard the following exchange between a parent and child busy loading their cart with some pre-packaged breakfast pastry, among other things, who’s Elmer’s glue-looking frosting saturated the sponge-like food item? *gag* Both were significantly overweight. The school-aged boy, probably old enough to have learned the nutrition basics there, turned to his mom and asked, “So what exactly is our protein?” I think my jaw dropped when his mother open hers to respond: “There’s milk in the Klondike bars and dairy has protein.“ Nooooo! WTF?! Klondike bars are also loooooaded with sugar (=carb). Not to mention the number of people walking around with dairy sensitivities that don’t even know it.  

But THIS. What gets me fired up (and is super scary) is that this is their normal, their every day. Either these people have not been taught, or the lesson was taught but the message not explicit enough. And then, these people are teaching their children… the wrong things! Their children who are smart enough to ask these questions in the first place. Remember, knowledge without implementation is meaningless. Kids learn through observation and will follow the lead of their role models (e.g. parents). But when those role models aren’t leading by example, the kids will follow suit. 

And this, my friends, is my charge in the world. I was put on this Earth to restore health to a society plagued by ill-health. To educate. To lead, by example, and to make what seems unattainable, attainable. To meet people where they’re at. To teach that exercise can be efficient, nutrition sustainable and that wellness extends far beyond the latter two realms. So many of the health issues we face are largely preventable. Life doesn’t have to (and shouldn’t, IMO) be lived as a gym-rat, or a clean eater that lives out of Tupperware. But regaining one’s health through diet and exercise as medicine is hugely empowering. And to empower the individual is key in affecting behavior modification.

I want to follow this up by saying that, although I choose to fuel my body with foods that make me feel good both while I am eating them AND after, I judge no one for what they are (or are not) eating. That is a *choice* that is up to the individual to make, and I respect that.

>>Side note: When stopped in the grocery store by people I know, you would not believe the “Don’t look in my cart” ‘s that I often get. Cra, right?! Helloooo people… I am human, too, and practice a 90/10 rule when it comes to my nutrition. I eat clean, whatever that means, but I give myself some wiggle room.

*FUN FACT: In case you didn’t know, one of my most favorite foods is nachos. Fully-loaded. ha #moderation365

Do you feel “stuck” in your health/wellness journey? Don’t know where to start? Head on over to my Facebook page and let me know your #1 BIGGEST struggle! Or, if you’ve already achieved that balance in your life that so many people are after, let me know what gets you fired up most. What are you most passionate about? Are you living it?

 

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!