Emily Miner

Is Moderation Making You Fat?

by

If you’ve been hanging around here for any length of time, you know that I practice what I preach and implement a consistently tight, not perfect approach to eating and exercise 100% of the time. Consequently, you may be surprised to learn that I have a huge beef with MODERATION. Let me explain.

There is a difference between using and abusing moderation. Like it or not, we must pick and choose. It’s what lean people do. This is not deprivation or control. It’s moderation, as it was intended. 

I’m sure you know someone that uses moderation as a crutch to justify all the “small bites” that, by themselves, won’t add inches to our waistline. But you know how you’ve heard me talk about small wins adding up to be really big wins? Well, all of those small bites? Cumulatively, they add to unwanted inches and/or lbs. No bueno. :(

Now before we go any further, let me make clear that I am a huge proponent of buffer foods aka “preemptive cheats” (PC), a la Metabolic Effect. These are foods that won’t necessarily get us lean but that, used strategically and in moderation, do not pose any detriment to our fat loss efforts. They help to take help take the edge off, and prevent cravings for way worse things later. These things have a place in the diet, sure, but should not form its basis. Moreover, the frequency with which they occur should reflect one’s place in either the ‘attain’ or ‘maintain’ phase of fat loss.

A few of my fave PCs? Protein bars, healthy (homemade) baked treats, avocado, bacon, Cocoroons and Hail Merry’s, kale chips, craving cocoa and of course, NuttZo. Dietary fats are also common in this category as they offer a high degree of SATISFACTION, one of the three pillars of sustainable fat loss (caloric deficit and hormonal balance being the other two).

Here are a few examples, including but not limited to what I’d consider to be appropriate uses of moderation:

  • A splash of cream in your first coffee of the day. Even better? A splash of unsweetened almond milk or coconut milk creamer.
  • A BAS at lunch with plenty of protein, tons of fibrous veggies and a serving of dietary fat (think garnish vs. main ingredient e.g. bacon, feta, avocado, almonds); maybe a few TBS of dressing- choose oil & vinegar-based, or make your own.
  • A protein bar and/or a handful of nuts
  • A glass of wine or two with dinner OR a serving of clean starch OR a taste of dessert

Below is an example of ‘A Day in the Life’ that is abuse of moderation and, over time, recipe for weight gain: 

  • A sample (just #onebite!) in line at Starbucks while waiting for my Venti coffee with steamed breve to go alongside my oatmeal topped with a single-serve pack of nut butter. Because, satisfaction. 
  • A munchkin (small donut hole for my non-DD friends) at the office. Because, coworker’s birthday. But, it was alongside a protein bar so nbd.
  • A sprinkle of cheese, a crumble of bacon, croutons and some ‘cado with a few TBS of dressing on my salad at lunch. But, it was salad.
  • A tall skinny latte + a fun-sized Snickers. Because, afternoon energy slump. 
  • A handful of pita chips while cooking dinner. Because, hangry.
  • A glass of vino (or two) with dinner. Because, long day. Oh. And a few bites of the kids’ mac n’ cheese, you know, just to be sure it was okay. And then, the uneaten chicken nuggets they left on their plate. Because, why waste?
  • A few squares of stevia-sweetened dark chocolate, sugar-free froyo or protein ice cream after dinner. Because, dessert defense. At least it wasn’t the whole thing… or ice cream?

Maybe this hypothetical eating day resonates with you; maybe not. Though extreme, it was created for the purposes of illustrating a point. 

Sure sweets are yum, for example. But, if we chose to indulge in them always, they:

  1. Lose their novelty (i.e. become habit- daily, automatic vs. ritual- special, occasional), and;
  2. Make us feel ‘blah’ both physically and emotionally. Whether this means unwanted inches on our waistline, lbs on the scale or perhaps just feelings of lethargy, skin and/or digestive issues, none of these are outcomes I’d voluntarily choose.

But, food is meant to be enjoyed and so, what are we to do? Enter: NUTRITIONAL WORKAROUNDS aka PCs aka buffer foods.

*An example from my own life:

Though I’m not much of a sweets girl (pass the salt! lol), I do love healthy baking (e.g. protein scones, breads, bars). Worth noting though that these healthIER treats are still treats and should be enjoyed, in moderation. That goes for you and, for me. Sure someone in maintain can afford more of these “treats” in their diet than someone in the attain phase of fat loss, but lean or not, treats are still treats. For optimal performance, in training and in life, the body is best nourished (i.e. thrives) on mostly real, whole foods. Always. #jerf 

Bottom line: If we keep telling ourselves ‘it’s okay’ (because moderation is better than restriction), we’re going to end up even unhappier and unhealthier than when we were white-knuckling our way through the deprive-binge cycle that is the diet trap. #nothanks 

If you’re not getting results and you find yourself using moderation to justify all of the little bites, might be time to check yourself. Log all of your eats (time, type & approximate amount; include the “little bites”) and biofeedback signals (i.e. energy, cravings, hunger, mood, stress and sleep; note extremes) for a bit, identify your non-negotiables and also where in your day, week you need that built-in relief most. And, if you’ve not done so already, identify your PURPOSE, get clear with your INTENTIONS and adjust accordingly. 

To recap: Everything in moderation, including moderation.

Interested to hear your thoughts on moderation. Love it or hate it? How can I help? Let me know on my Facebook page! BTW You may be surprised to learn that I’ve been “tracking.” All the deets on why, how and the latest on my eats and exercise in this week’s free email newsletter going out to my VIPs early Wednesday morning. If you’re not on the list and want to be, check the right sidebar. :)

 

Living the Fat Loss Lifestyle: What Is Allowed, and What Is Not

by

I’m frequently asked, by clients, friends, family, passersby in the grocery store:

“Can I have ___________ (insert food of choice, here)? Is this enough? Too much?

And because I’ve made it my charge to teach people how to feel good, look good and still have a life; also, to restore health in those who find themselves straying further and further from the wellness end of the illness-wellness continuum, you’d think I have the answer. But, I don’t. And you know something? I’m glad I don’t. Because even if I did, it doesn’t serve either of us. I’d prob be a pretty shitty coach, and you, the client/friend/family/passerby, learn absolutely nothing, save for an opportunity to hone your listening skills when I tell you what to do. #nothappening

*Bottom line: You are the best expert in you; not me, not anyone else.

The best way to know if you can have X, if it’s too much or too little is to try it. Then, monitor, watch and see how you do, adjusting higher/lower according to hunger, energy and cravings (HEC a la Metabolic Effect); also mood, stress and sleep. Trying something once (e.g. adding a serving of carb in the evening, fat or protein somewhere in your day, whatever), even 2-4 weeks (my reco), is not going to add inches to your waistline overnight. Honestly, you could even down a whole pizza (not my reco) and, save for some water retention, you will not add 10 lbs of fat while you sleep. Promise. Worst-case scenario? The old way will be there waiting for you if you need it.

*hint: You can have anything you want; anytime. Just not everything. You CHOOSE what goes into your mouth always. Bear in mind also that, if it works for you, it works.

I sent this exact blurb to a client last week, and thought it might help you to better understand what I’m talking about; explain my approach. This client was looking for a meal plan after I made a single reco a la ‪#‎ONEchange ‬Method, saying that this “left some blanks for the rest of the day.” And this client couldn’t have been more right, but it was totally intentional on my part.

My response:

‘The reason I don’t “do” meal plans in the traditional sense is because they make us fatter in the long run. Sure I can say, ‘Susie, eat this’ and get you results, but what happens when I go away or the plan stops working and you’ve learned nothing about Susie in terms of your metabolic tendencies, psychological sensitivities and personal preferences? Or, you get so sick of following someone else’s ‘perfect’ plan, having harnessed the willpower for so long, white-knuckled your way through a diet plan that you don’t really enjoy, that you throw in the towel and “What the hell? This sucks. I’m done.” In this scenario, all you’ve learned is to “eat what Emily says to eat;” nothing about Susie. You’ve come to me, presumably, because these other “plans” didn’t work, or have stopped working, no?

I understand the appeal of one-size fits all meal plans: fast fixes that get results, but always fail. By taking the time to figure out you, understanding why we do what we do, we will come up with a plan that is uniquely your own that you can do… forever <=== the perfect plan. Forever plan ===> forever results.’

So there. I said it. I don’t do, won’t do meal plans, but not because I don’t like you. Or because I’m trying to set you up to fail. I want to you succeed. Really, I do. But rewarding is it when you get ‘there’ on your own; with me serving only as your guide to teach you and to give you the tools you need to navigate this journey on your own. 

Consider this ===> Why be a sailor, officer when you can be large and in charge? Life is more exciting as the captain of your own ship, no?

If you’re ready to begin the journey to the best version of yourself but don’t know where to start, I have a just a *few* spots open for one-on-one coaching with me. Deets here. Questions? Let me know!

On A Quest To Lean: To Track, or Not To Track

by

While tracking one’s intake, on occasion, can be a useful tool in terms of troubleshooting the diet as it relates to hormonal balance, fat loss results, performance and also, accountability, I am generally NOT a fan.

If you are team IIFYM, flexible dieting, whatever. No judgement, whatsoever. In fact, I’d love to hear from you! ‪#doyou

But for me, I have neither the time nor energy (or care, if we’re being honest) to track every last morsel of food that I CHOOSE to put in my mouth. I’m not someone who craves much variety nutritionally, and prefer to fuel with real, whole foods most of the time. And I know that if I can keep it tight 80-90% tight always, I’m good. The remaining 10-20%? My zero stress wiggle room. It’s built right in!

In my work with clients, who’ve come to me with a desire to learn about this more moderate approach, a way of living, eating, exercise that they can do… forever, I encourage the practice not of counting cals/macros, rather MINDFULNESS. That is, listening to the body’s biofeedback signals. When these things are balanced, hormones are balanced and when hormones are balanced, the calories take care of themselves. This is because the hormones dictate how calories are partitioned (i.e. whether calories go toward fat storage, or muscle repair/growth). And yes, this means you could be under (or over) what an app/calculator tells you you need, but so long as HEC is balanced and you’re getting fat loss results (either attain or maintain), you’re good. Mindfulness also includes things like eyeballing portions instead of measuring them (once you’ve learned what a serving looks like, of course, and especially with trigger foods e.g. nut butters - it’s so easy to grab a spoonful, without even realizing you have a half cup on there ha *been there*). 

Don’t forget: In terms of our nutrition, it’s not about eating less and exercising more; rather, eating more of the right things more often (i.e. protein, veggies, healthy fats in moderation, and carbs, with special attention to your carb tipping point).

This approach is different than what I’m sure a lot of you are used to, but different is not bad; it’s just different. 

Here’s the thing with tracking: whether we realize it or not, tracking will, over time, drain us of the mental energy that could be directed toward arguably more productive things i.e. that which is required to make the choices and take the actions we know we should be making/taking. 

> Bottom line: Track if you want, but be careful to not *let it* consume you. Remember, the goal here is to offload the cortisol, not create additional stress. If tracking becomes a source of stress, you’ll begin to resent it and eventually, be less likely to do it. And you’ve heard me say it before but if we’re living in such a way that cannot be sustained, we cannot expect sustainable results to match.

We want easy, we want effortless and tracking is just that. It’s the 1.0 version: numbers in, numbers out. Unforch, it’s not that simple. If you want sustainable results, you’ve got to put in the work i.e. put on your detective hat a la Sherlock Homes and figure out what works best, for YOU. There’s no way around it. In the words of my friend Jade Teta of Metabolic Effect, “Easy is earned.” Nailed it! Cool thing is, it’s really empowering to be able to create your unique to you plan that takes in account, well, you. 

So, how to go from balls-out tracking to a more moderate approach?

  • Practice not tracking; if that’s too big a step and you’re tracking daily, maybe you track every other day, then only a few times a week, then only a single day until you’re comfortable not tracking at all
  • Practice not weighing, measuring food; instead, listening to your body #selftrust (*hint: the body is really good at telling you what it needs; it becomes your job, then, to listen)
  • Practice, instead of tracking cals/macros, keeping a log of what you eat, to include things like time of day, food type and approx. amount, how you are feeling before/after e.g. hunger, energy, cravings (HEC a la ‪Metabolic Effect‬) high or low; also, stress, mood, sleep, skin, digestion.

Check this post from Eat To Perform for tips to lean out WITHOUT tracking, then let me know what you think on my Facebook page! Interested to hear any/all perspectives, even if your views differ from my own. Let’s just keep it respectful. Please and thanks. :)

Top Tips to Pack a Protein Punch

by

If you’ve been hanging around here or my Facebook page for any length of time, you’re familiar with my “big rocks first, small rocks later” approach in terms of eating and exercise. If you don’t know what I’m talking about, let me catch you up to speed. It’s really quite simple: I don’t stress about the cals in this, or the macros in that; rather, I listen to my body & its biofeedback signals e.g. hunger, energy and cravings (HEC a la Metabolic Effect); also, mood, stress, sleep, skin, digestive health and performance in the gym. We tend to not like this approach because it’s not hardcore. But if it works, and is SUSTAINABLE, it works, no? Not to mention the mental energy that it frees up that we can then spend on arguably more productive things that we actually want to be doing. 

While it is important to stay mindful of food labels, ingredient lists, etc., it is equally important to not *let* ourselves become consumed by them. *Example: protein powder, while it may have a few grams of carb, is mostly protein; nut butter, while it may have a few grams of protein, is primarily fat; beans, while they have some protein, mostly carb. 

One of my “big rocks” in the realm of nutrition is prioritizing protein at every meal (and by “meal,” I mean any eating time - larger meal, or smaller snack). In fact, it’s one of my daily non-negotiables. Here’s why: comprised of amino acids, protein is the building block for muscle and spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. The least likely of the macronutrients, when consumed in excess, to go toward fat storage, protein can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Still, too much of a good thing is still, too much.

I don’t weigh, I don’t measure, but I do stay MINDFUL of my intake - if not, hangry ensues. I know it, the world around me knows and I’m not the most pleasant person to be around ha. So how much do you need? Well, it depends. I typically reco ~1g/lb of bodyweight for my training clients, adjusting higher/lower according to HEC and fat loss results, with regard to the individual’s physique goals (i.e. attain or maintain). So, if you weigh 150 lbs., for example, and eat 5x /day, divide your bodyweight by 5 that’s ~30g protein/meal. If you’re not used to reading food labels, or the protein content in various foods, this will take some detective work… practice on your part, but so worth it in the long run. #TeamNoStress #antidiet And the reclaimed mental energy? Yes, please!

Also something to keep in mind: if you weigh 150 lbs, for example, and are currently only getting 50 g of protein/day, to try to double your protein overnight is a big first step. Instead, maybe just try to aim for protein at every meal. Small wins ===> big wins. Action begets more action ===> progress ===> success.

With that, here are my Top Tips to Pack a Protein Punch:

  1. Sustainably-raised meats. Organic, local, pasture-raised. Do your best. A few of my faves: boneless, skinless chicken breasts; lean ground turkey; bison; grass-fed ground beef (good source of omega-3s); nitrate-free bacon, on occasion.
  2. Seafood. Pole-caught and/or wild are best; fresh or frozen. I love fresh tuna when I’m at the beach, but more typically, it’s Wildplanet tuna or sardines (canned), Bear & Wolf Wild Alaskan Salmon (canned, from Costco), Keta Candy Salmon or wild sockeye salmon (I love these- individually-portioned, also from Costco). If you’ve not tried Sizzlefish, check ’em out!
  3. Rotisserie chicken. Quick, easy, convenient. Usually, from Costco or Whole Foods.
  4. Eggs. Affordable, easy-to-find and easily prepped a number of ways. Fried, hard-boiled for on-the-go, scrambled, crustless quiche/casserole/frittata or egg “muffins.” This article may help you in making your selection. 
  5. Protein bars. Not all are created equal. If you’re not familiar with the “Metabolic Effect Label Rule,” learn it. Use it. Can be used for anything with a label, protein bar or not: Total Carbohydrate - Fiber - Sugar Alcohols - Protein [should be] < 10, NEGATIVE numbers are best for fat loss! [NOTE: Calculation based on single serving if package contains multiple portions] A few of my favorite, cleaner (not perfect) options: Dale’s Raw Foods Bars, Perfect Bar, 22DaysNutrition, EPIC, Quest Nutrition, Nugo, Oh Yeah Victory, Vega and PowerCrunch. I just recently tried Exo and, after getting over the cricket factor, am really enjoying. Has anyone tried INBar? Another GF/DF option that I’ve been meaning to check out. #doyou.
  6. Protein powder. I like plant-based/vegan options. SunWarrior, PlantFusion and Vega. Jay Robb, BioTrust, AboutTime and Fit365 offer clean whey options. I wrote about how to choose a protein powder here.
  7. Jerky. Turkey, beef or salmon are my faves. Again, do your best with quality. 
  8. Low-sodium deli meat. Eat plain, or roll around some ‘cado and veggies for a heartier snack. I love Applegate.
  9. Greek yogurt. Only if you can tolerate dairy. Opt for plain varieties as the flavored ones are loaded with sugar. Try adding a sprinkle of stevia and cinnamon for something sweet, or top with nuts or seeds for a little crunch. Need not be fat-free.
  10. Cottage cheese. Again, if you can tolerate dairy. If you choose to consume dairy, choose higher quality, less processed products, when you can (e.g. hormone-, antibiotic- and pesticide-free; grass-fed/pasture-raised; organic; raw).
  11. Quinoa (VF). Definitely an acquired taste, IMO, but an excellent rice substitute that is loaded with fiber, iron, magnesium and manganese. Pretty versatile. Recipe idea? Try it in a stir-fry, or as a substitute for meat in stuffed bell peppers from my friend Kate of Beyond Fit Mom.
  12. Buckwheat (VF and GF). Use in place of rice, wheat and corn in cooking, as it ranks lower on the glycemic scale. Foods that rank high on the glycemic scale stimulate a rapid spike in blood sugar levels, which may enhance systemic inflammation.
  13. Chia (VF). The highest plant source of omega-3s, these little seeds are a good source of fiber, and also iron, calcium, zinc and antioxidants. Try them in chia pudding, or as a replacement for eggs in #healthybaking. Chia may not be great on the GI tract, and may exacerbate, even trigger leaky gut in some individuals. If chia don’t work for you, try hemp seeds, or ground flax seeds if you can tolerate them. 
  14. Ezekiel bread (VF). Made from a combination of 6 grains and legumes, this sprouted bread is a source of complete protein and contains all 9 essential amino acids. The sprouting process increases its digestibility, absorption of minerals and relative contents of both vitamins B and C. An excellent source of fiber, and especially compared with regular bread. Try with a TB of nut butter - NuttZo PowerFuel is my fave (use the code ‘MINER15’ for 15% off all online orders)!

PS Protein bars, powders and healthier baking ingredients are often much cheaper online - check Amazon and/or Vitacost!

Anything I missed? What are your go-tos for protein on-the-go? Let me know on my Facebook page!

True Life: I Was Addicted To Starbucks (And How It Relates To Your Health)

by

Two things you should know about me before diving into this post:

1. I like coffee and I drink a lot of it. In fact, I’m sipping on a late afternoon Americano at Whole Foods while I write this post (and my mom is texting me with ALLTHECOFFEE emoticons - not kidding. Apple doesn’t fall far from the tree. <3 her)!

2. I am a very conservative spender, really good at working budgets and love crunching numbers to make things work.

But I have a confession to make: I was addicted to Starbucks. And that doesn’t really align with No. 2 above. *sigh* #ifonly Sure, I brew coffee at home. My coffeemaker is even programmable so that I can set it up the night before and have a hot pot waiting for me after the umpteenth ‘SNOOZE’ goes off. I have it set 15 minutes before my first alarm at 4:00 a.m. so that it’s ready and waiting as I drag myself out for 5:30a clients. Still, Starbucks is too convenient NOT to stop. Let me paint you a picture. From house: turn left, drive-thru Starbucks immediately on right. ‘ON’ ramp on left just after that. A ‘Bux literally 0.02 seconds from my house?! #winning

But, no. Starbucks, I love, but soooo $, no? Venti Americanos add up quick, and especially when your 5:00 a.m. stop is only the first of many… in a single day. Typically, I start working at 5:30 a.m., work through 8:30 a.m. or so then head home, right past the same Starbucks (8:30 a.m. = prime time coffee time, riiiight?) to eat, answer coaching emails and dive into studying for the day until I head out again for evening clients. Are you with me? Two venti Americanos by 8:30 a.m. and we’re already pushing $5. Then, get this. All you coffee drinkers out there know what I’m talking about. That 3:00/4:00 p.m. cup? The one that can make or break your afternoon? Evening clients don’t start until 5:00 p.m. Perf. Yep, you guessed it! Venti Americano No. 3 on the day. Y’all, I had a problem: $7-something in one day, times 5 days (I was better on the weekends, save for the occasional cup on-the-go while out running errands). That’s ~$35 in a single week, just shy of $2K in one year! #idienow

Now because #2 above, I was able to afford this habit. But as I was reassessing the budget, as we all do, I realized just how out of control this HABIT had gotten. Instead of the ‘Bux being an occasional thing (i.e. ritual), it’d become automatic; a daily occurrence (i.e. habit). And so, right then and there, I made the choice to kick it. I mean, all that I could do with an extra $2K AND still have my coffee (from home)?! No brainer.

So, I know you’re probably thinking, “Ok. She’s cra. And I’m so glad that she’s not on my tab.” ha But, look a little deeper and there is a lesson in here for us all. And yes, it relates to your health.

In terms of my [excessive] Starbucks consumption, I thought absolutely nothing of swinging by the ‘Bux to grab a cup on my way… anywhere. Why? Because I saw it as a cup of coffee, nothing more. But what I didn’t realize, at the time (and until I confronted it, head-on), was the cumulative effect of those single cups. The $2K cumulative effect. Holy sh*t.

The LESSON here is two-fold.

First, little wins (e.g. single cups) add up to be really big wins (e.g. $2k Starbucks tab). Do not underestimate the power of ONE change. In terms of health/wellness, single [positive] habits/changes add up, over time, to sustainable lifestyles (the same holds true for negative behaviors - more below - so make sure it’s a “good” one aka adding to your life, not detracting from it). I always tell my clients to pick one thing, and to do it well. Focus on nothing, but that. When that one thing has become easy and effortless (aka habit), then pick something else. Remember, you can do everything but not everything all at once. Bear in mind, physiques (and mindsets!) are built over months, years of CONSISTENT practice; not single “bad” meals, workouts.

Struggling with where to start? JUST START! Maybe you add a leisure walk (or any kind of physical activity, whatever), a giant chopped salad (my fave!) or protein with everything to stabilize your blood sugar (energy), and keep hunger and cravings at bay. Maybe it’s as simple as getting in touch with how different foods make you feel, both while you are eating them AND after. Do not complicate it. In terms of nutrition, it’s just food and it’s only eating. Nbd. #TeamNoStress

And second. As I mentioned above, negative behaviors can also exhibit this compound effect. Skipping that one workout because, one workout. Or stopping for fast food en route home because, convenience. “I’m tired… I’m hungry, right now” blah blah blah. If we’re waiting for the stars to align i.e. the conditions to be “perfect” to do whatever it is that we know we ‘should’ be doing, we are going to be waiting a long time. Perfect is like a derivative that does not exist.

Do I still grab my Venti Americano on occasion? Sure. But, I’ve only had one in the last month and though I savored every last sip, it just wasn’t as good as I once thought it was. I’ve actually come to appreciate the ritual of getting it set [at home] the night before. And then when I do take my own advice and #treatyoself, I’ll usually head to one of the local coffee shops, instead, and enjoy it that much more.

Are you experiencing “The Starbucks Effect” somewhere in your life? Let me know on my Facebook page!

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

by

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

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

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

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

Ingredients

  • 1 pound ground beef/bison
  • 0.5 pounds chorizo
  • 2 cloves garlic, minced
  • 1/4 medium onion, diced
  • 2-3 tablespoons fresh cilantro
  • Salt and pepper, to taste
  • 4-5 portobella mushroom caps
  • Extra virgin olive oil (EVOO)

Directions

  1. Place the the first five ingredients in a bowl and mix well. 
  2. Use the mixture to make 4-5 equal size balls. Flatten balls out into patties, then season with fresh ground black pepper and coars sea salt. 
  3. Toss portobella mushroom caps in EVOO, then grill or pan fry. Set aside.
  4. Grill or pan fry burgers (in EVOO) until desired level of doneness. 
  5. Top mushroom caps with burgers, then return to pan/grill to heat through.
  6. Enjoy!

Pairs well with a side of baked brussels sprouts and an optional sweet potato.

What’s your fave kind of burger and/or topping? Let me know on my Facebook page, and def let me know if you try it!

 

5 Steps To Your Best Spring Detox Yet

by

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

Dear Time,

Please slow down.

Kthxbyyyyye.

ox, Em <3

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

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

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

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

Step 1: Check your inner circle.

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

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

Step 2: Check your network.

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

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

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

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

Step 3: Do you.

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

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

Step 4: Restock.

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

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

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

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

Step 5: Refresh.

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

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

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

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

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

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

 

What To DO When You “Can’t”

by

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. :)

What I Eat: A Day In The Life

by

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!

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

by

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?