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!

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.

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!

I like to eat and I eat, a lot. People don’t believe me, but it’s true. I tend to eat the same things day-to-day, week-to-week and the same rotation of foods makes it into my cart on my weekly Trader Joe’s-with-a-stop-at-Whole Foods haul (more like major haul with a million trips in between for all the little things I forgot). But for me, it works. At this point, I’ve figured out what I like, what I don’t, what my body needs and doesn’t.

I eat in moderation, but genuinely do love eating clean. It makes me feel good, sustains me through tough workouts and is kind of fun, I think. And when I eat crap, well, I feel like crap. Like you know that feeling after you’ve had a huge cup of sugar-free froyo with rainbow sprinkles and Reese’s mixed in? Or a huge plate of the saltiest nachos you can find? I do. [Fun fact: loaded nachos, hold the sour cream and olives, are my favorite! Fortunately for my stomach, I enjoy a modified but equally delicious chip-less and dairy-free version on the reg. So maybe they’re not really nachos, but they make me happy so just go with it.] And when I do drive halfway across town to my favorite yogurt shop, or enjoy a glass of wine with dinner, I do so without guilt. *Life’s too short.*

Contrary to popular belief, eating clean does not have to be boring and can be done on a budget- I did it all through college. It allows me to use my creativity to throw together fat-loss friendly eats that are quick and easy, but still palatable. I love to cook, but have a really really short attention span. And hate prep and clean-up. Doesn’t make sense, I know. I really just hate the mess it makes, which is why I typically grocery shop on Saturdays and prep everything on Sundays: wash, chop and cook once then into the Tupperware it goes for the week. Here’s a typical Sunday fridge shot, in case you are curious (top shelf and almond milk are mine):

Plus, who has the desire to attempt a Martha Stuart dinner upon walking in from a long day? Kudos to those of you that do, but not me. Eating, or rather preparing to eat, need not be twenty steps long, IMO. Instead, I open the fridge to see what looks good, pull out a Tupperware each of protein and veggies, dump ‘em in a pan, add some spices, heat and serve. Ten minutes tops, and even less if you just microwave it in the container it’s already in. Not my best habit, but sometimes convenience trumps all: food on the table sooner and fewer dishes. A win-win, no? Either that or a serving of protein atop a huge salad. Huge as in I eat my salads out of mixing bowls 🙂 Nutrient-dense and a ton of volume for not so many calories. And, it takes me like an hour to eat. No joke.

Now that I’ve just talked about how great prepping food is, some weeks I have zero desire to do it. And so, I don’t. Those weeks, I definitely eat out more and have no real meal “plan.” Perhaps this is why I’m on a first name basis with more grocery store employees than I’d like to count? Sometimes I make multiple stops at the market in a single day. Chipotle, Trader Joe’s prepared foods, Whole Foods salad bar and a handful of local establishments frequent my list. My favorite grab ‘n go’s from home include huge shakes in my Tervis tumblers, bars, pre-portioned servings of almonds and apples, for example. Wherever you go, be prepared. I have both a bar and almonds in each my purse, gym bag and car, at all times. Be it out or at home, my eating remains pretty much the same. If you live a life on the go, or just hate the kitchen, learning how to navigate the menu out is key. You can get vegetables and protein most anywhere, and most places will accommodate special requests– you just have to ask! I am the queen bee of modifications, and not ashamed. Even if for a small up charge, your health is worth it. I may be a health nut, and kind of neurotic about where my food comes from, but you have ONE body and if you don’t take care of it, well… you’re out of luck. I always say I’d rather spend money on good food than on medical bills.

After having stressed over macros and calories for years, and consuming all sorts of fat-free, sugar-free junk (also “free” of much in the way of any nutritional value), I’ve reached a point now where my eating is pretty much effortless. Gone are the days of measuring, post-long run pretzel binges and reaching for handfuls of this and that because I was neither satisfied nor satiated in the first place. I’ve stressed less over food in the last year than I have my whole life, save for my early childhood years, but I’ve maintained my weight (leaned out, actually) with relative ease. Honestly, it consumes so little of my daily thought and I have the time, now, to focus on other more important things. Irony? I think not. While some stress can be a good thing, it can so often act as a barrier that stands between where we are and where we want to be. Bottom line: stress less.