Emily Miner

#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.

 

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!

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

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As featured in the May 2014 issue of BossFit Magazine.

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

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

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

Now, what to restock with?

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

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

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

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

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

 

Eating Healthy On The Road: A How-To

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As featured in the April 2014 issue of BossFit Magazine.

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

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

My Top 5 tips for healthy travel:

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

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


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

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As featured in the March 2014 issue of BossFit Magazine.

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

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

 

Strength In Numbers: How Groups Make Weight Loss Easier

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As featured in the February 2014 issue of BossFit Magazine.

So we’re a month into 2014. Perhaps you’ve made strides toward those “get healthy in the new year” resolutions or perhaps you started strong January 1, but your time, energy and motivation are beginning to wane. Good news is that the more individual it feels the more universal it probably is. Group exercise, in the traditional sense of a formatted class or just a network of individuals sharing health/fitness goals, facilitates the weight loss process.

Community promotes accountability. To be a part of something bigger than oneself, a group of other people that “get us,” creates a circle of trust among its members. A community need not necessarily be comprised of friends and in fact may be detrimental to our development, despite our best intentions. Friends are apt to be more permission-giving than mere acquaintances and in the pursuit of health, empathy not sympathy is most productive for personal growth.

Camaraderie that breeds friendly competition can also give us a boost when the going gets tough. Push each other to be the best version of your unique selves, but be wary of adopting an “I’ve got to beat so-and-so” attitude because no, you don’t. First, it gets you nowhere. You can only control you so focus on nothing, but that. Second, it’s a waste of energy – a finite resource. Instead, channel that energy toward doing you. This is a mindset switch, but something you choose. Be each other’s support and share in both your successes and struggles.

Accountability creates consistency and consistent action over time gets results. We talk about it [consistency] with relative ease, yet find more difficult to put into practice. Pick a new fitness class to try with a coworker, or schedule a workout with a gym “friend” (they’re aplenty this time of the year, just FYI). No gym access? Not to worry. Throw on your tennis shoes, grab your kid/dog/coworker/significant other and just go for a walk. You’re less likely to blow off your exercise if you know someone else is expecting you.

Results keep us going. Will we be losing weight forever? Of course not! But, motivating results don’t have to be physical in nature. What about more energy? Or reduced hunger and cravings? Quality sleep, less stress, healthier relationships and improved self-confidence, for example, are worth something, too.

When in doubt, just do something. The best kind of exercise is something that you will actually do. So find something you enjoy and do that. Action trumps inaction, always.

Bear in mind, your environment reinforces your habits. Do not underestimate the power of your support network. Jim Rohn says, “You are the average of the five people you spend the most time with.” Be it family, friends or even complete strangers, you get to choose who you surround yourself with. What are you doing to create an environment conducive to your wellness success? Let me know in the comments below.

True Life: When Life Does Not Go According To Plan

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We have all been there. That time when something, however big or however small, did not go the way we had envisioned. We think, “Why is this happening to me?” as if the world is out to get us. It is not. I say that in the most loving and understanding way possible, of course, having totally been there; pity-parties and all. But I have since come to the realization that that approach does not serve me. In fact, it is counterproductive to what I am trying to accomplish. 

So when life does not go according to plan, remember YOU choose how you respond. Here are my Top 6 Tips on how to deal when life throws you a curveball.

1. You cannot control people or outcomes, only you. And to try to do so is a waste of finite energy stores. When we find ourselves in sticky situations, we have one of two options. Option 1.0, the easy option, is to take the victim stance. With this mindset, we are quick to blame others, deflect internal struggle(s) onto external circumstance and defend our actions more readily. Option 2.0, then, would be to take 100% responsibility. At times, easier said than practiced. I get it, I really do. But when we take responsibility, for our attitude, our effort, our choices, the situations we find ourselves in and our perception, it puts us in CONTROL. Owning my shit empowers me to take action, make moves and is the only way to move forward. As I have learned from my mentor Jill Coleman of JillFit Physiques, “You literally *get to* create your reality in every second and with every thought, feeling and action.” #BestOfYou <- highly reco

2. Things are not nearly as stressful as you might have thought in your head. There is nothing wrong with being prepared, but we can worry ourselves sick with worst-case scenarios that may never happen. That said, I often go ‘there’ to lessen the fear should it come to being. But when I do, I choose to see those obstacles as an opportunity to find a new approach to an old way of doing things. We get so caught up in all the ‘bad’ that could happen that we neglect to see the potential good that is also equally as likely happen. Be open to possibilities.

3. Even if your worst-case scenario were to happen, you will be okay. So even if that worst-case scenario I said not to worry about in #2 were to happen, you will figure it out. Easier said than realized, but a little bit of SELF-TRUST goes a long way. Remember, you are never stuck; there is always another way. The path to success is rarely linear. Figuring out you is a process. It is about the journey, NOT the final destination. It takes time. It tests your patience, but also builds RESILIENCE. If Option 1.0 leads you astray, try again. If that does not work either, back to the drawing board for Option 1.5. And so on and so forth. If from these challenges you learn even just one thing that you did not know before, there was value in that struggle. No? 😉

4. Incorporate stress-reducing activities into your everyday. Chronically high stress can lead to catecholamine resistance, which can impede fat loss efforts. No bueno. Not only that, but stress is immobilizing. And in a position of inaction we get… nowhere. Relaxing is not one of my fortes, but a few of my favorite ways to relieve stress include leisure walks, cooking/healthy baking, coffee/talking with a friend, sprints, pedicures (but not before sprints :p), reading and writing this little blog (thank you for reading 🙂 ).

5. No matter how much ‘it’ sucks, it could always be worse. One of my best practices when I find myself falling into the victim trap (<- this is a CHOICE) is to find ONE thing I am grateful for and write it down. We can do this anywhere. If I am at my desk, I write it on a post-it or my white board. If I am driving, I will add it to a note in my phone. I actually keep a gratitude journal on my nightstand and write in it every night right before bed. It is a good reminder that, though life may not go according to our plan, we have so much to be grateful for; life is good. This gratitude practice gives me perspective and serves as a reminder that if I am complaining I am not getting better. Try it!

6. Lean into the struggle and find the turnaround. Tal Ben-Shahar, author of Being Happy (highly reco) and lecturer in positive psychology at Harvard University, tells his students: “learn to fail, or fail to learn.” THIS. To fear failure is only human, but paralyzing. We want easy. We want effortless. Of which the struggles are not. And sometimes, so uncomfortable. Riiiiight? Though never fun, these struggles are stepping stones to the next level. We learn, we grow. We get better. In fact, since having adopted a possibility mindset, I welcome these challenges because I [choose to] see them as an opportunity to learn an unexpected lesson.

I asked readers over on my Facebook page how they respond when life does not go according to plan. My friend Melisa of Tell Me Mel said this: “It always ‘goes according to plan,’ maybe just not in the direction WE had planned or anticipated. I’ve always learned some sort of lesson in the ‘downs’ of life; gives me more experience, empathy and makes me a stronger person.” Stronger through struggle? I agree 100%. 

So the next time you find yourself taking the stance of, “This sucks. Why is this happening to me?” when you encounter a new challenge or struggle, I encourage you to practice shifting your mindset from one of a victim to one of possibility. Seek to create options, not barriers. And remember this from Dr. Jade Teta at Metabolic Effect: “Don’t wish for easy. Easy is earned.” 

Are you a solution-seeker, or playing the victim? Let me know on my Facebook page!

 

Recipe: Easy Paleo Chocolate Zucchini Bread

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

Paleo Chocolate Zucchini Bread

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

Ingredients

Bowl 1 (dry ingredients), mix:

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

Bowl 2 (wet ingredients), mix:

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

Directions

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

*Yield: one small loaf (8 servings).

Nutrition per serving:

174 calories

12.4g fat (4.1g sat)

14.3g CHO (2.8g fiber)

5.5g protein

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

9 Top Tips for A Healthier Summer BBQ

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

As featured in the June 2014 issue of BossFit Magazine.

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

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

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

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

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

4. Choose fat over carb for fat loss.

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

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

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

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

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

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

 

Is Your Shake Making You Fat?

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We think diet, weight loss and we think shakes.

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

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

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

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

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

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

The protein. It’s in there, right? 😉 Comprised of amino acids, protein is the building block for muscle and spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. The least likely of the macronutrients, when consumed in excess, to go toward fat storage, protein can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Conveniently added in the form of protein powder, it is available in many varieties to suit individual dietary needs and/or preferences. Shake too liquid-y? Do NOT just keep adding protein. Too much of a good thing is still too much. >A few of my favorites: Vega Sport (Vanilla), Jay Robb whey (chocolate or strawberry) and PlantFusion (Vanilla).

The extras (to watch out for).

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

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

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

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

A few of my favorite FLF mix-ins.

- Frozen fruit: mixed berries, cherries

- Organic unsweetened cocoa powder

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

- Unsweetened shredded coconut

- Liquid stevia, to desired sweetness

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

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

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

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