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

June 11, 2024 by emilynminer

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

June 10, 2024 by emilynminer

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.

{RECIPE} An Insanely Delicious Kale Shake

June 7, 2024 by emilynminer

So it’s no secret that I love veggies - raw, grilled, roasted, dehydrated (hellllo kale chips!), whatever. There are very few vegetables that I will not eat, save for anything blended/pureed… until a friend introduced me to this green shake, which is too good not to share. A great way to get a serving of veggies in, especially if/when you’d rather not chew them, and especially through the warmer summer months when the last thing I want to do is turn on the stove. I’ve been enjoying a big glass of this most mornings, along with eggs or some Keta salmon for staying power (protein) and lots of organic coffee, black. Though I keep my eats pretty simple, you can bet they’re still supes satisfying. Why? Simple + satisfying = sustainable. And sustainable is what we’re after.

So…without further adieu:

Insanely Delicious Kale Shake

~8 oz. Unsweetened almond milk (I love the 365-brand)
Lots of green kale (*hint: I blend the stems, but might reco de-stemming if you don’t have a high-speed blender)
1 spoonful of Navitas Naturals Cacao
Truvia, to taste
Ice, to desired consistency
Optional: garnish with cacao nibs, unsweetened coconut flakes for an extra crunch

Even throw in the freezer, mixing occasionally, for DIY “ice cream,” but better.

If you try it, let me know what you think.

What’s your fave way to eat kale? Any simple & satisfying (S&S) recipes I should know about? Let me know on my Facebook page!

Top Tips to Pack a Protein Punch

May 20, 2024 by emilynminer

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:

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.
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!
Rotisserie chicken. Quick, easy, convenient. Usually, from Costco or Whole Foods.
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.
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.
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.
Jerky. Turkey, beef or salmon are my faves. Again, do your best with quality.
Low-sodium deli meat. Eat plain, or roll around some ‘cado and veggies for a heartier snack. I love Applegate.
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.
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).
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.
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.
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.
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)

March 31, 2025 by emilynminer

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

March 26, 2025 by emilynminer

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

Place the the first five ingredients in a bowl and mix well.
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.
Toss portobella mushroom caps in EVOO, then grill or pan fry. Set aside.
Grill or pan fry burgers (in EVOO) until desired level of doneness.
Top mushroom caps with burgers, then return to pan/grill to heat through.
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

March 3, 2025 by emilynminer

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.

{Recipe} When A #FitFoodie Wants Chocolate Cake…

February 22, 2025 by emilynminer

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

Single-Serve #FitFoodie Chocolate Cake

Ingredients

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

Directions

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

- Peanut flour, or PB2 mixed with unsweetened almond milk

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

- A scoop of Arctic Zero

- A sprinkle of frozen raspberries

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

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

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

February 9, 2025 by emilynminer

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

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

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

1. Layer chicken breasts on bottom

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

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

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

Easy peasy…

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

INGREDIENTS

1. Sriracha & Cinnamon

This sriracha (Whole Foods)
This cinnamon (Costco)

2. Cinnamon & Lemon (optional: Truvia)

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

3. Fajita-less Chicken Fajitas

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

or…

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

Then, saute with chopped bell peppers and onion

http://www.greenmountaingringo.com

4. Chuck’s South of the Butt

(Whole Foods)

5. Buffalo Chicken

(I like Frank’s)

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

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

(Whole Foods)

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

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

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

How To Choose A Protein Powder

February 2, 2025 by emilynminer

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

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

Here are a few tips to help get you started:

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

There are so many types of protein out there:

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

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

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

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

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