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Healthy Eating

Meatless in May – Meal Prep, Food Storage and Family Meals

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meatless in may resources

Meatless in May! We are eating a lot more meatless meals and snacks, and that means you may be doing a bit more cooking this month. I’ve put together a list of resources to help you with meal prep, food storage and finding recipes that your family will love. (Oh! Make sure that you check out the first list of resources we posted with the challenge announcement. Lots of great meal plans and recipes)

Meal Prep

Food Storage

Finding Plant Based Recipes to Wow Your Family

8 Great Green Smoothie Bowl Recipes

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greens smoothie bowl recipesSmoothie’s have evolved. There are so many flavor combinations, textures and consistencies that you can find among the thousands of recipes available online and in print. One recent trend is Making Smoothie Bowls. These delicious meals are basically a smoothie in a bowl (duh!) topped with things like;

  • cut up fruit
  • almonds
  • walnuts
  • dried coconut flakes
  • dark chocolate chips
  • bee pollen
  • a drizzle of honey
  • pumpkin seeds
  • chia seeds
  • corn flakes, etc.

You know that we love green smoothies, so we wanted to share these 8 great green smoothie bowl recipes:

Superfood Avocado Smoothie Bowl with Cashew Cream – The key to this bowl is the avocado and greek yogurt. That is what gives it the creaminess. (via Food Faith Fitness)

Super Green Smoothie Bowl – This is a super simple, balanced smoothie bowl recipe with protein and healthy fats. It’s a great first time recipe if you’ve never had a green smoothie. (via. Minimalist Baker)

Matcha Green Smoothie Energy Bowl – This vegan, gluten free recipe calls for lots of superfoods, including matcha green tea powder, hemp seeds and spirulina. (via Cookie Stokale)

Green Smoothie Bowl with Kefir – This simple recipe includes Kefir, a fermented drink made with milk and kefir grains. Kefir is very high in probiotics, protein and calcium. (via Kitchen Confidante)

Immune-Boosting Green Smoothie Bowl – Ginger and bee pollen are the power elements of this smoothie. (via Chocolate and Zucchini)

Mint Green Smoothie Bowl – This recipe features mint, blood orange and granola. There are a lot of flavors working in this mix, but they all work together. (via IFoodReal)

Ultimate Green Smoothie Bowl – The secret to this green smoothie bowl is quinoa. Yummy Fiber! (via Simply Quinoa)

Arugula, Romaine, and Pear Smoothie Bowl – Of the recipes I’m sharing today, this is my favorite. It’s not super sweet, so I added in some pineapple to the toppings. Check out all of the great tips included with this recipe. (via Vanilla Verte)

Tips for great smoothie bowls:

  • Use a high powered blender for a creamy smoothie. You need to get the ingredients as broken down as possible to avoid chunks and flakes. I’d suggest a NutriBullet or Vitamix.
  • Instead of water, consider using almond milk, rice milk or coconut milk to thin out the mixture but not make it watery.
  • Go crazy with the toppings. There are so many options when it comes to toppings. This is your time to play. Add crunch. Add a bit of saltiness. Add something unusual that wouldn’t work in the blender, but is perfect mixed in.
  • Try savory ingredients, like squash, pumpkin, peppers and tomato. These flavors topped with things like salted nuts, seeds or coconut flakes can a nice departure from super sweet smoothies.

Energy Balance: I eat a healthy diet, but I still can’t lose weight.

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why can't I lose weight

It’s the complaint that dietitians and weight loss coaches hear most often: “I eat a healthy diet, but I still can’t lose weight. I’ve tried Paleo, whole foods, sugar-free, fat-free, low-carb, vegan….etc.” The list goes on.

Most people who struggle with food, struggle with finding balance. They struggle to find a way of eating that helps them to achieve a health body weight while still eating the foods they enjoy. Many people assume that dietary freedom is simply beyond them- that they must adhere to a strict eating pattern to lose weight and keep it off, or that they can somehow “come around to” living without chocolate, without carbs or without their favorite foods.

It is 100% possible to eat the foods you enjoy and still lose or maintain a healthy weight. Actually, it’s the healthiest way to do so and keep the weight off long term. However, striking that fine balance of nutrition and fun is hard- it is a lesson in moderation. It’s one that is so, so worth it for people who struggle with their weight and relationship with food.

What matters, what doesn’t.

The first step to getting off the yo-yo diet cycle is understanding what truly matters in weight loss, and what doesn’t matter at all. Most crucial in this discussion is energy balance. Once a patient has obtained a thorough understanding of energy balance and its role in the regulation of body weight, they are able to take steps to appropriately regulate their caloric intake, and to change their dietary habits and fate on the scale.

Energy balance ultimately determines whether you lose, gain, or maintain weight. Energy balance is impacted most readily by the number of calories we consume through food and beverages. The number of calories you consume relative to the number of calories your body needs to maintain weight is one of the two most important factors when it comes to the number on the bathroom scale. (The second factor: The quality of your food and any intolerances. Things like allergies, health problems, gluten issues, digestive issues, artificial sweeteners, bloating, etc can affect your weight as well.)

Are all calories created equal?

You can consume 1,500 calories worth of high quality fruits, vegetables, dairy, lean protein, and whole grains, or 1,500 calories worth of frappucinos and gummy bears. Traditional wisdom about calories in/calories out would say that your weight-based outcome will ultimately be the same. Math matters in weight loss, and it matters a lot. However, if you are insulin resistant or have diabetes, this scenario could end up in serious health issues and weight gain. There are people for whom simple calories in/calories out regimes work, but most people have to adjust the quality of their food to get lasting results. Let’s not forget that the body does need things like nutrients, healthy fats, vitamins, etc. At the end of the day, balance includes healthy vs. unhealthy.

This can be frustrating for many dieters, who assume that consuming a rigorously healthy diet will award them on the scale. What is the issue? Many dieters fail to lose weight even while consuming very “healthy” diets, because they simply consume too many calories. They are not truly tracking what they are eating and overeating occurs. The other issue is that when they do indulge in unhealthy foods, they binge and those extra calories count. You can work in your favorite foods, but you have to do it using portion control and understand what you are eating before you eat. No assumptions.

Again: math matters.  It’s vital that you have an awareness of calories: how many you need, how many are in various foods and beverages, and where you might have more calories coming in than you may have bargained for.

Even healthy foods can be extremely high in calories. Oils (olive, walnut, coconut, etc), nuts and nut butters, avocados, granola and dried fruits are just a few of many healthy-yet incredibly high calorie- foods that dieters may overeat, thereby preventing weight loss.

So, just how many calories do you need? Well, it depends.

Although caloric needs are generalized for nutritional recommendations (for example the average, semi-active adult needs 2000 calories to maintain a healthy weight), the specific number of calories our bodies needs varies depending on a number of factors, including age, sex, current body weight, highest body weight, activity level, and any underlying disease state. There is no magic number. You have to do your research.

Individual Caloric Need.

  • There are a lot of formulas out there. I would suggest using BMR. More info on that method.
  • Example: If you’re aiming to lose weight, a deficit of 3,500 calories is required to create 1 lbs worth of weight loss. In other words, to lose 1 lb per week (again, a deficit of 3,500 calories), you would need to reduce your current intake by 500 calories each day (500 calories x 7 days = 3,500 calories). This is a widely used equation, but it’s not set in stone. You can use it as a guideline.
  • Example: However, if you desire a slower rate of weight loss, you may simply begin to consume the number of calories required for your goal weight. For example, a 165 lb woman who requires at least 1980 calories to maintain her current weight may gradually reach a weight of 145 lbs by consuming 1740 calories each day.Because this deficit is smaller (240 calories each day vs 500 calories), the rate of weight loss will be slower, yet it will still likely occur. This method also has the advantage of placing you immediately at your goal number of calories for weight maintenance at your new, lower weight.

Regardless of what method you choose, remember: math matters. While the nutritive quality of foods is vitally important for overall health and disease prevention, fostering an awareness of energy balance ultimately awards you the freedom of consuming your favorite in foods in moderation while achieving a balanced, healthy diet and body weight.

Note: If you can afford it or if you can find a free program in your area, please speak with a nutritionist or dietitian about your goals. It’s worth the investment!  I also want to note that exercise is important as well, especially when it comes to fat loss. However, you can’t out exercise a bad diet. If you are working out and consuming too many calories, that’s not a good combination. Exercise can help you to create a calorie deficit, improve your cardiovascular health, gain muscle (which burn fat at rest) and help your overall mood.

Modified Daniel Fast – February 2016 Challenge

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february challenge 2016

For February 2016, we are doing a Modified Daniel Fast. I believe that this fast can really help with food addictions and emotional eating. How? When you simplify your daily diet and remove the foods you are addicted to or using for medication, you can focus on your emotional health and life issues. You’ll find the sign up information and eating guidelines below.

This month we are going to acknowledge that weight gain is not just about eating and exercise and we are going to face our issues. We are going to simplify our eating habits so that we can refocus and dig deep.

Take the time to do some internal and emotional work during this modified fast.  That means that it’s time to really dig deep and figure out what is causing you to eat/overeat, what is hindering your motivation and what is hindering you from finding time to workout.

This internal work could be traditional religious practice or whatever practices are spiritual for you. It could mean that this is the month that you sign up to speak with a therapist or psychologist. It could mean that it’s time to relax at the spa or start writing in a journal daily. You may need to reach out to friends for support or work on forgiving people who have wronged you. It could also mean that it’s time to start doing research and buying books about depression, addiction, stress, self help strategies, etc. Only you know where to start the healing process that led to greater emotional wellness.

Giveaway – #BWLWFeb

Sign up and participate in some social sharing and you will be eligible for this month’s giveaway. We will be giving away two $25 Amazon gift cards each week. One will go to someone who has signed up for this month’s challenge and one to someone who is posting, Feb 3-27th, about their weight loss journey using our hashtag: #BWLWFeb on social media (Instagram, Facebook or Twitter). We will announce the winners chosen at random on Feb 8, 15, 22, 29, 2016 via email. (8 winner total, 2 each week) Your social media profile must be public for us to be able to consider it for the contest.

ARE YOU READY?!?  How do you sign-up? Click on this button to sign up and receive lessons that will help you stay on track with this month’s goals.  
Click Here to Join Us
After you’ve signed up, you’ll be directed back to this page. We want you to leave a comment below and let us know what you are going to do in terms of emotional/spiritual/internal work.

February GOAL: Avoiding the “Food for Pleasure and Comfort” Mindset. We will work to discover our food triggers and stop medicating ourselves with food.

We’ve got some lessons and exercises for you to follow this month:
Lesson 1 | Lesson 2 | Lesson 3 | Lesson 4 | Lesson 5

We will eat a limited group of foods and let go of the need to have a lot of variety and choices.
We will commit to stop using food for pleasure or as medicine for our emotions.
We will commit to this modified fast for 14-21 days. It’s up to you how long you follow this plan, but 14 days is the minimum time frame that I suggest to see real benefits. For the group, I’m suggesting Feb 3rd as the start date but you can pick any 14 day period in Feb. (Eating Guidelines Below).

  • I want US to really understand how much food many be controlling us.
  • I want US to analyze our reactions to cutting back on the foods we’ve been self medicating with.
  • I want US to challenge ourselves and look within.
  • I want us to be forced to turn to something else, something fulfilling, instead of food in February. Take action! Write in your journal, pray, meet with a supportive group, make a vision board, take a calming walk or start meditating.  It’s up to you how you connect mind, body and soul, but my hope is that you will be able to see food more as nourishment and fuel and less like an addictive agent or something “bad”.

The number one way to take action this month: Track your food intake and your emotions daily! – Buy a paper journal or use an app like myfitnesspal.com to track your meals during this 14 day journey. Be very honest about what you eat, good or bad. Along with the food record your mood and how you felt at the time you ate. Trust me, you will learn a lot about whether you are responding to hunger or feelings when it comes to eating.

Disclaimer Health: As with all of our food related challenges, I don’t suggest a drastic diet change like this for people who are chronically ill, have kidney/liver/pancreas issues, have diabetes or are pregnant. If you have issues or allergies related to fruit, veggies or digesting vegetables, this may not be the challenge for you. Fasting is not for everyone, even a modified fast. If you have any medical issues, you should always seek out a doctor or medical professional before participating in a fast or changing your diet drastically. 

Daniel Fast Guides

What is a Daniel Fast? A Daniel fast is a biblically-based, vegetarian-centered fast that has been around for years. You may have participated in one with your church family and it is commonly done at the beginning of the year as a congregational fast. Over the years, it has become a very popular fasting program for all people, regardless of faith or tradition. You don’t have to be a religious person and prescribe to a faith tradition to take part. It’s usually focused on plant-based eating. However, we will add more protein sources for our modified fast.

Traditionally with a Daniel Fast you…

  • Eat Any Vegetables (canned, frozen, fresh, dried, etc) – cooked how ever you like.
  • Eat Any Fruits (canned, frozen, fresh, dried, etc) – cooked how ever you like.
  • Eat Any Nuts and Seeds (including nut milks like almond milk)
  • Eat Any Beans
  • Drink only WATER.

For our Modified Daniel Fast we are going to add a few things so that the plan works better for those who are working out.

  • Take a quality multivitamin – This will help ensure that you are getting all the nutrients you need.
  • Lean Meat twice a day, like Chicken, Fish, Turkey, Bison, Pork, Lamb etc. (This is for those who eat meat. If you are vegan or vegetarian, you would of course continue with that lifestyle)
  • Eggs
  • Vegetarian protein sources: Tofu, Seitan, etc.
  • Protein Powder of your choice (the most natural brand you can find)
  • Cottage Cheese
  • Greek Yogurt (unsweetened preferred. sweeten with fruit)
  • Agave Nectar or Honey for sweeteners
  • Whole Grain Cereal/Low Sugar Granola
  • Whole Grains – Quinoa, Barley, Oatmeal, whole grain brown rice
  • Quality Oils – olive oil, coconut oil and other healthy vegetable oils like grape seed, etc.
  • Natural Seasonings, Herbs and Condiments (vinegar, pepper, garlic, Ms. Dash, sea salt, fresh herbs, various seasonings, etc.)
  • Herbal Tea made at home (drink without sweeteners)

If you want to stick with the more simplified, traditional vegan Daniel Fast, that’s good too. It’s up to you how much you cut out of your eating plan, but PLEASE cut out the foods that you are truly addicted to.

The NO List: No bread, No crackers, No processed sugar (candy, ice cream, cookies, cake, etc), No white flour, No dairy cheese, No fried food, No alcohol and No soda.  Limit your dairy to just cottage cheese, greek yogurt and whey protein powder. Cut way down on sweeteners during this challenge, as much as possible.

To Do List

  • Create a grocery list before you shop so that you have a plan going into the land of temptation.
  • Check out our free 4 week meal plans for recipe ideas.
  • If you are bored, emotional or stressed, reach for veggies or fruit instead of your usual comfort foods.
  • Before you eat, take 60 seconds to ask yourself, “Am I hungry or am I eating to fill a void/soothe my nerves?”
  • Don’t go to the grocery store hungry or while emotional.  That can affect your purchases.
  • For this challenge you will need to create a list of meals that you can have for breakfast, lunch, dinner and meals/snacks in between. YOU SHOULD REPEAT THE SAME CLEAN MEALS to help you to stay on track! Believe me, it will make this fast much simpler.
  • Here are some ideas.
    • Buy lunch box ice packs and an insulated lunch bag.  You will likely need to prepare your meals at home and take them on the go
    • Buy a water bottle so that you carry water at all times. Sometimes we mistake thirst for hunger.
    • Buy glass mason jars or wide mouth bottles so that you can carry smoothies with you to work and on the go. Smoothies can help with your sweet tooth.
    • Look at menus online before going out to eat so that you know what foods are available that work with this plan.  When in doubt, have a salad.

BTW…here are scriptures the fast is based on: Daniel 1

8 But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way. 9 Now God had caused the official to show favor and compassion to Daniel, 10 but the official told Daniel, “I am afraid of my lord the king, who has assigned your food and drink. Why should he see you looking worse than the other young men your age? The king would then have my head because of you.”

11 Daniel then said to the guard whom the chief official had appointed over Daniel, Hananiah, Mishael and Azariah, 12 “Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. 13 Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.” 14 So he agreed to this and tested them for ten days.

15 At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food. 16 So the guard took away their choice food and the wine they were to drink and gave them vegetables instead.

The Basics: Calorie Intake for Fat Loss vs. Muscle Gain vs. Maintenance

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calories in caloires out

This article breaks down the basics of calorie counting.

When you’re interested in weight loss and muscle gain, learning about all about calories and learning about nutrition in general will serve you well. Calories are the essential units of energy that are found in all foods and are necessary in maintaining the body’s function. According to many fitness and nutrition specialists, “calories in, calories out” (CICO) is very important when it comes to getting to and maintaining a certain goal weight. In fact, many advocates of this concept assert that those who are overweight simply ingest too many calories. I disagree, because eating too many junk food calories isn’t exactly the same as eating a lot of lean protein and healthy carbs when it comes to health…and health is really the ultimate goal, right?

I personally believe that considering calories is important, but you also have to consider what types of foods you are eating. Counting grams of carbs, fat, protein, sugar and salt is key to reaching your goal weight. (more info on that) Having a percentage goal in mind is very helpful for creating balanced meals, for example; 35% carbs, 35% protein, 30% fat.

Carbohydrates 4 calories per gram
Fat 9 calories per gram
Protein 4 calories per gram

 

The good news is that in general, counting calories is a great way of monitoring weight loss, muscle gain, and also weight maintenance. In this article, I will give you a general understanding of counting calories for fat loss vs. muscle gain vs. maintenance.

Counting Calories for Fat Loss

Anyone who is looking to lose weight should find out how many calories are recommended for their age, height, and weight (BMR), keep track of their calories daily, and decrease the total calories they have been eating by 400 – 700 per day. You can use you Basal Metabolic Rate as a guide to figure out that initial number of calories that is allowing you to maintain your current weight. The 400-700 calorie reduction is called a caloric deficit.

Caloric deficit is essential in fat loss because it helps you maintain the energy you need to function but still lose excess fat. You don’t want your calorie intake to drop too low, especially when you’re exercising regularly, because it can cause the body to become catabolic. That means that it will break down muscle tissue to get the fuel it needs. The metabolism can also move slower when you aren’t getting enough food because the body will try to conserve energy. Eating too few calories is one of the main reasons people see their weight loss slow down on restriction diets after the first couple of weeks or first month.

The most common way of losing fat is by subtracting 500 calories from your normal intake/BMR, which means that if your daily consumption to maintain your weight is 2000 calories, you need to reduce it to 1500 in order to lose fat. It takes burning 3500 calories to lose one pound, so over the course of a week you’ll be reducing your calorie intake a total of 1 pound of energy, thus you’ll be able to lose weight. The amount of deficit you use will depend on your current BMR and current weight. If you weigh 120 pounds you don’t’ likely want to cut 500 calories from your diet. If you weight 400 pounds, you may be able to use a larger calorie deficit without your body seeking muscle for fuel.

More info on where to start – What is your BMR?

Counting Calories for Muscle Gain

This is information for those who are at their goal weight. If you are already eating more that what is suggested to maintain your weight focus on fat loss first and incorporate weight training into your routines to build muscle.

Unlike counting calories for weight loss, counting calories to gain muscle requires a caloric increase. For one to gain muscles, you typically have to add 200-500 calories to your normal intake (BMR, current calorie goals based on workouts, etc.) and for those who can barely put on any weight, you might have to add more than 500 calories. Everyone is different, so it’s a trial and error game. The human body utilizes about 60% of calories in order to keep up with the normal functioning of the body, so you don’t want to over do it and cause weight gain.

The fact that your body needs extra energy to build muscle can make it hard to lose fat and build muscle at the same time. That is why you will see many bodybuilders talk about cutting, i.e. fat loss, and building, i.e building up muscle. They usually plan to do these things at different times, because some muscle loss can happen when you cut calories and nutrients to lose fat. When you increase your intake of calories, be sure that the calories are healthy calories (eggs, veggies, whole grains, sweet potato, etc.) and not a lot of sugar, fast food and junk. Also, consider eating more protein overall, as protein is beneficial for creating lean muscles. Proteins help in building muscles and can also help to  prevent muscle loss when going into a calorie deficit.

If you are losing weight and working out, you will likely gain some muscle, however you don’t need a huge increase in calories. What you DO need, is to fuel your workouts and give yourself enough nutrition to stimulate muscle growth. That means that a super low calorie eating regime is not going to work. You have to eat to build muscle.

More info:

Counting Calories for Maintenance

It is very easy for the pounds to creep back in after we’ve reached out weight loss goals or just over the years. Aging, pregnancy, life’s trials, etc, can lead to weight gain. When having a drink or eating food, we add calories into our bodies. These calories are then used up in physical activities that we engage in…hopefully.  If you want to maintain your current weight, you should start paying attention to the caloric content of the foods you eat. By doing so, you can easily keep track of the amount of calories that you are consuming. You should also keep in mind the quality of the foods you are eating, in terms of healthy foods vs. highly processed food. The effective habits we develop when losing weight still have to be observed and maintained when we are maintaining our weight. That is why we call it a lifestyle change.

In conclusion, counting calories can be a complicated business because it involves calculating the exact amount of calories that are consumed when eating particular foods and also the amount of calories that are burnt when one is involved in physical activities and daily living.

It is important to note that a 2000 calorie diet or a 1300 calorie meal plan that you may find online won’t work for everyone because we all have different targets based on things like weight maintenance, muscle gain and fat loss. The most accurate way that one can use to determine his maintenance calories is by using a calorie calculator and there are various free calculators online to choose from to make your fitness plan easier to manage. Here are some free calculators;

What is the Difference Between Whole Carbs and Processed, Refined Carbs?

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whole carbs vs refined carbsThe New Year is here and many people have made resolutions to lose weight, eat healthier, and exercise more. The beginning of the year is a great time to set some new goals. Of course, new goals are easier said than done, especially when people are not fully aware of what is healthy and unhealthy to eat. Healthy is not exactly the same for every person. Some people can seemingly eat lots of junk food and not gain a lot of weight. Others have to deal with gluten issues, sugar sensitivity, etc. This month, as part of our January Challenge, we are encouraging you to do your research and figure out with a healthy eating plan looks like for you.

Adopting a healthy lifestyle can be confusing, time consuming, and frustrating, especially when you start talking about carbohydrates. Through the years there have literally been hundreds of diets and weight loss strategies. Due to the different beliefs, plans, books and strategies out there, many people have walked away more confused than ever about what is healthy to eat when wanting to shed the pounds and what is typically unhealthy. Carbs is no exception. In fact, they are one of the most confusing food groups when it comes to weight loss and fitness.

Here are some of the common questions floating around when it comes to carbs?

  • What are carbohydrates?
  • Are carbs really just sugar?
  • What is the difference between refined, processed carbs and whole carbs?
  • Which are the good carbs and which are the bad carbs?
  • Should I cut all carbs out or just a little?
  • Should I eat more carbs if I’m working our hard or lifting weights?
  • How do I decide what percentage of my diet should be made up of carbs vs. fat and protein?

Carbohydrates are essentially the sugars, starch, and cellulose that you find in certain foods. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the body.

There are two types of carbohydrates, including:

1. Unrefined carbohydrates

These carbohydrates are consumed in their natural form. You may hear a lot of people talk about the need to eat more “whole foods” and complex carbs are a big part of that. They’re oftentimes called complex carbohydrates, because they are made up of a long series of sugars that take longer for the body to break down, basically meaning that the sugar is released in the body consistently throughout the day instead of it being released abruptly and quickly, which can cause a huge surge in blood sugar levels.  Unrefined carbs include fruit, vegetables, and legumes. In fact, legumes (foods that come from plant seeds) are excellent sources of unrefined carbohydrates and include peas, nuts, soybeans and lentils. Because they are unprocessed, they retain their vitamins and minerals, are full of healthy fiber, and contain antioxidants. The fiber in these foods can help you to feel fuller longer. A diet that is filled with the daily recommended servings (at least 35-50 fiber grams) of unrefined carbohydrates offers many benefits, such as:

  • Reduce cholesterol levels, including the bad cholesterol (LDL)
  • Maintain stable sugar levels
  • Help keep a healthy weight
  • Can reduce risk of heart disease and lower chance of stroke
  • May help lower the risk of certain cancers

2. Refined or processed carbohydrates

Refined or processed carbs are whole grains and natural sugars that are broken down into smaller particles or broken down and concentrated. As with other foods, once the original food is compromised or broken down, nutrients and vitamins are broken down as well. The smaller the particle, the quicker it is absorbed in the digestive system and sugar levels rise. Refined sugars, like white sugar and corn syrup, are a huge source of added sugar in foods that causes blood sugar to spike. Refined, processed carbs are the kinds of carbs you want to stay away from as much as possible. These are also the kinds of carbs that we can get addicted to quite easily and many of the foods on the shelves in the grocery stores are full of them.

Processed carbs include white and brown sugars, syrups, white rice, potatoes, pastries, and processed/bleached flours. You’ll find plenty of these carbs in white bread, cookies, cereal, ice cream, chips, desserts, etc. They can also be found in soda, juices, candy, and fast food. Processed or refined carbohydrates are considered the bad carbs and can contribute to the following:

  • Weight gain, because they are high in empty calories, low in fiber, you are more likely to eat more.
  • Increased cholesterol levels
  • Higher blood sugar levels and sodium, which can cause heart disease
  • Increased risk for diabetes and certain cancers

As you move forward committed more to a healthy and nutritious lifestyle, keep this information in mind about carbs. Does this mean that you will never eat any processed carbs? No, you likely will. However, if you want to lose weight, it’s a good idea to keep the focus on complex carbs and do your best to eliminate or cut down considerably when it comes to refined carbs.

When it comes to exercise, keep in mind that the whole, natural carbs will actually give you more energy because it takes longer for the body to actually break down and use the sugar molecules. Likewise, the processed carbs will essentially increase your blood sugar quickly, make you feel fatigued and most likely bloated.

Read the nutrition labels at the store before you purchase groceries for you home. Look for foods that have whole carb ingredients, like whole wheat flour or whole-oat flour. Look for foods that have a lot of healthy fiber. You can’t go wrong when it comes to fruit and vegetables, so be sure that your kitchen is loaded with such healthy options for meals and snacks. If you are worried about sugar from fruit, pick fruit with a lower glycemic index.

The most important tip is that YOU have to take the time to research your food options and find recipes that you love. The easiest way to control your intake of healthy carbs is to plan out your meals and prepare your own meals to fit your goals.

If you’ve got children, make a fresh fruit or veggie plate to serve as a snack or with a meal instead of offering them sugary foods that are full of chemicals and dyes. There are plenty of pre-packaged fruit and veggie snacks available in the store now as well, making it easier for the consumer to have such whole carbs handy.

Knowing the difference between whole carbs and processed carbs will surely help you out. Make sure your diet is rich in the good carbohydrates this year. By doing so, you are not only going to be eating healthier, but in the process may lose a few pounds, maintain a healthy weight, lower cholesterol and sugar levels, have more energy, and lead a healthier lifestyle.

How to Recognize and Address Emotional Eating

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recognize emotional eatingThere are two types of hunger: physiologic hunger and hedonic hunger.

Physiologic hunger occurs when we’ve not eaten for a period of time- our stomachs are empty, and our bodies respond accordingly, asking us for fuel with hunger cues- a sense of emptiness, a rumbling of the stomach. Physiologic hunger and physiologic hunger cues are regulated via hormones that tell us when we are hungry and when we are full.

Hedonic hunger occurs in response to an external food cue- when we see or smell something that we consider to be highly desirable: smelling french fries when passing by a fast food restaurant, and instantly desiring french fries, even in the absence of physiological hunger/a need for food and calories.

Hedonic hunger encourages us to eat out of desire or emotion unrelated to true caloric need. Physiological hunger encourages us to eat because of a caloric/nutritional need and a hormonal response that tells us it’s time to eat: our blood sugar is declining, our bodies have digested the last bit of our last meal.

Hedonic Hunger Leads to Emotional Eating

Basically, one is mental and about desire and the other is about a true physical need. Many people attribute their weight gain to Hedonic hunger which leads to Emotional eating.

Emotional eating typically occurs in response to stress or boredom. We eat hedonically, out of desire for stimuli to take the feelings away. In high-stress scenarios, cortisol, the stress hormone, urges us to eat hedrnically. This is a leftover evolutionary response from our time as scavengers on the savannah, when a high-stress situation typically implied starvation.

In our modern world, ripe with readily accessible, high-Calorie foods, that leftover evolutionary response is one that is frustrating, and ultimately disadvantageous to our success on the scale. Bottomline, our bodies are built for survival and our lifestyles are triggering a response that is meant to keep us from dying of a lack of nutrients and food.

Given our multi-layered relationships with food, identifying and addressing emotional eating can be difficult. Food is connected to our personal relationships, celebrations and it’s used as a drug to self medicate the pain away.

Often, we fail to recognize that we aren’t truly hungry when we’re eating or drinking; rather, we sip a latte out of habit, or snack in front of the TV. It’s very easy for our eating habits to become patterns and override our sense of physiological hunger, which, over a period of time, leads to an increase in our beltlines.

Addressing Emotional Eating

In order to successfully address and then counteract our drive to eat in the absence of hunger, we must first consider why the negative food behaviors are happening in the first place: are we eating oreos because we’re bored, and the oreos just taste good? Or are we eating the oreos because they make us feel good and imbue a sense of comfort after a stressful day, week, or month?

Although eating out of boredom, eating for pleasure and stress eating have overlapping behavioral tendencies, the cause/source of these behaviors are starkly different.

Addressing emotional eating is a more complex issue, one that may require the help of a dietitian, therapist or psychologist. For many patients, binge eating disorders underlie stress eating patterns, with patients eating with a sense of abandon, often in private or in late evening hours.

Addressing boredom-driven eating can be difficult, but can typically be done without the help of a secondary party. Simply removing tempting foods and beverages from your home or “trigger space” solves part of the issue, as does creating and sticking to a meal or snack schedule. If a food or beverage (other than water) is outside of that schedule, refrain from consuming it. If you are bored, you have to start reacting to that feeling with behaviors that don’t include food, like exercise, calling a friend, reading a book, saying a mantra, prayer, etc.

If you eat out of stress, you must address the underlying cause of that stress: typical triggers include personal relationships with family or friends, work duties, lack of time, a perceived lack of control, past trauma, depression, anxiety, or other emotive trauma or disturbance that you have yet to deal with.

In order to develop healthier coping mechanisms, you must address and heal from the trauma or more appropriately address the source of your underlying stress. For example, this may mean asking for help from family and friends who can help share scheduling burdens so that your “to-do” list doesn’t become a negative source of pressure, thus eroding your mental and physical health.

It’s vital that you developing healthy coping mechanisms to replace a cycle of stress or binge eating. Although it may sound cliche, exercise, meditation, journaling, prayer, watching a television show, reading, or quietly reflecting can all help reduce stress. Perhaps the most potent means of reducing stress is to talk through your fears, anxieties, and stressors with an unbiased third party, such as a psychologist, counselor, or friend unrelated to the source of your stress.

Recovering from a past of emotional eating and poor food habits can be difficult. Be patient with yourself, and be forgiving. Learning to treat yourself and your emotions with care and kindness is a process, one worthy of your first step.

Here are some books that can help you as you begin to create new strategies to deal with emotional eating.

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12 Clean Eating, Low Carb Dinner Recipes

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clean eating low carb dinnerEating a healthy dinner can be a challenge. After a long day at work, it’s so easy to reach for comfort foods or our favorite savory meal, but it may not be the most healthy option. Planning ahead and researching recipes can help you to have a variety of options that fit into the plan you’ve created to reach your weight loss goals. Here are 12 dinner ideas that are great for eating clean, but are also on the low carb side.

Fish and Chips
This take on a classic meal uses baked sweet potato chips instead of regular potatoes. Full of flavor and fiber. (via Clean Eating Magazine)

Seared Salmon with Braised Broccoli
This is a super simple recipe that is great for meal prep. You can make enough for 2-3 days and save the rest for lunch or dinner. (via EatingWell)

Skinny Turkey Chili
This is a great slow cooker recipe that you can make for the family. Lots of lean protein. (via Eat Yourself Skinny)

Juicy Faux Fried Chicken
This is an oven baked “fried chicken”. Use whole wheat, unbleached flour to keep it clean. Great with salad or veggies (via Skinny Ms.)

One Pan Roasted Shrimp and Green Beans
This recipe is great because you cook everything in one pot. Roasting the veggies and shrimp in a great mix of seasonings makes for great flavor. (via. Clean & Delicious)

Slow Cooker Lemon Garlic Chicken
This is a simple chicken breast recipe that utilizes slow cooking. Pair with the veggies of your choice. (via  the low-carb diet)

Grilled Steak with White Wine/Mustard Vinaigrette
This recipe packs a lot of flavor. Great for a dinner at home with your significant other. (via Fitness Magazine)

Portobello Pesto Pizzas
This is a great recipe for those who want a meatless option. Use vegetarian faux cheese instead of mozzarella to make it vegetarian. (via My Fitness Pal)

Steak and Vegetable Stir-fry
This great stir-fry recipe is paleo and uses coconut aminos instead of soy sauce. You can use low sodium soy sauce to make it simple and more cost effective, if you choose. (via Joyful Healthy Eats)

Salmon Fillet With Citrus and Thyme
This is a great way to prepare a large piece of salmon for meal prep. Cook it, have it for dinner and save the leftovers for a few more dinners or lunches. (via Real Simple)

Sautéed Kale
This is a great side dish that you can pair with your favorite lean protein. (via He and She Eat Clean)

Guacamole Chicken Lettuce Wraps
This is a great option for anyone eating low carb or Keto. Healthy fats and lean protein. (via The Scrumptious Pumpkin)

16 Tools to Help You With Meal Prep

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16 meal prep toolsThe right tools can help make planning, preparing and enjoying healthy, clean meals easy and efficient. Here are some suggestions…

Buy a Good Scale – Most people have the standard measuring bowls and spoons they need, but what if you need to breakdown a package of chicken breasts into 6oz portions? What if you want to eat 20 grams of carbs in the form of green veggies? This is where a good scale come in handy.  It is one of the key tools for meal prepping and there are lots of options on the market.

EatSmart Precision
Pro Digital Kitchen Scale		 Ozeri Pronto Digital
Multifunction Kitchen
and Food Scale

Kitrics Digital
Nutrition Scale

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Buy Some Great Containers – There are lots of options when it comes to containers these days. You can find products made with BPA-free plastic, glass or stainless steal. There are microwavable containers, containers that can be heated up in the oven and containers that promise to be leak free. Chose the ones that fit your needs and your budget.

FitPacker Meal Prep
Containers – Set of 16 

California Home Goods
3 Compartment Reusable
Containers 

 Snapware Total Solution Pyrex Glass Food Storage Set
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Cookbooks That Breakdown the Calories/Nutrition – Did you know that there are whole cookbooks dedicated to meals in specific calories ranges? These books will help make planning out your meals a breeze with lots of options to mix and match. Here are just a few examples;

Bags for Portable Meals – You may be taking your meals to work for lunch, but you may also want to have an insulated bag to carry snacks around on the go as well to keep temptation at bay. For those who travel for work or who work late at night, you may need to travel with several meals or the ingredients for your meals. Bags like these can help;

Jaxx FitPak with Portion
Control Container Set,
Reusable Ice Pack, and
Shaker Cup		 Isobag 3 Meal Management
System Insulated Lunch
Bag with Containers		 Everest Cooler
Lunch Bag
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Great Bottles and Mini Blenders for Shakes and Smoothies – You don’t have to be at home to enjoy delicious smoothies and protein shakes. Check out these tools.

In addition to these tools, you’ll need sharp knives, pots and pans and a cutting board. Meal prep doesn’t have to be a chore and your hard work is sure to pay off when it comes to the scale.

Disclaimer: This post includes Amazon affiliate links and we may receive compensation if you purchase one of these items. It’s part of how we keep this labor of love going.

Why Should You Count More Than Just Calories?

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more than calories macrosLosing weight and maintaining your weight can be a daunting process that requires both patience and a significant amount of focus in order to achieve the desired results. That’s just the truth. It doesn’t happen overnight and it doesn’t happen without managing what we eat. Counting calories can be a thorny business due to the fact that so many “favorite” foods are rich in calories and/or lack nutrients. However, it’s not just the comfort foods or fast food. Ever check to see how many calories are in that so-called “healthy salad” or how much sugar is in that “natural” breakfast bar? How about that gluten-free brownie?

Yes, counting calories can certainly help you lose or gain weight, but there are a few reasons to base your food choices on more than just calorie content. For instance, when you consume food rich in fiber, it will reduce your frequent cravings for food because fiber will keep you feeling quite full for a while.

Your food choices certainly can affect your weight one way or another. The key is to find the balance that works for you and your goals. There is no “one-size-fits-all” way of eating. Proteins and carbohydrates have 4 calories in a gram, while alcohol contains 7 calories per gram. On the other hand, fats have 9 calories per gram, which is the highest among the 3 food choices, but you still need healthy fat. For years, people have said that a “balanced diet” is the best way to eat and that balance comes from knowing the nutrient content of your food, not just the calorie count.

Why Counting Fat, Protein and Carbs Is Better Than Just Counting Calories

You may have heard the term “marcros” or “counting macros” when it comes to health and fitness. However, if you are not familiar with the term, it is a short form for macronutrients. Macronutrients are made up of proteins, carbs and fat. You can break your carbs down and count sugar and fiber grams as well.

Macros versus calories

Most people understand a lot about calories because of America’s obsession with weight loss. Calories offer your body the energy it needs to function at optimum level. We are all familiar with the concept of calories in/calories out. That’s the concept that weight loss or gain depends on the number of calories you consume in a day and the amount you burn. The more the calories you consume that you don’t need for your body to function, the higher the chance of gaining weight. This implies that weight gained or lost is directly proportional to number of calories present in a particular food. However, this is just part of the equation.

Many people do take a quick glance at the number of calories per serving found on the nutritional label of food products, but when you are losing weight, you’ve got to check the count for nutrients as well. Every macronutrient plays an important role in your body, including helping you achieve your physique objectives and goals far much faster than counting calories alone. Let’s take a look at the macronutrients and how they may play a role in weight management.

Carbohydrates – 4 calories per gram

Carbs or carbohydrates give the fuel for perfect workouts or routines, particularly when resistance training is concerned. Carbohydrates are stored in the body muscles in a form known as glycogen. During exercise, resistance training for example, glycogen is broken down to release energy. You require energy in order to lift weights to increase or maintain body mass. Carb needs will can vary from one individual to the other depending on daily activities. For instance, a professional athlete may require more carbs than someone who is less active. This main issue with carbs: People over eat them and sugar is the main source of carbs with very little fiber included. In my opinion, 20-40% of a daily diet is a healthy range for most people, but where you fall in that range will depend on a number of factors, including health, activity level and current weight.

Protein – 4 calories per gram

Protein is important when it comes to preserving lean muscle tissue when you are experiencing caloric deficit. It also helps build muscles if you are trying to increase muscle tone and gain muscle. Moreover, it can regulate your appetite while keeping you satisfied for longer periods of time.

Protein is known to have a high thermic effect. In other words, it takes it requires a lot of energy to digest a gram of protein as compared to other macronutrients. This explains why protein diets are effective and efficient for weight loss. In order to maintain or lose more weight, you need to consume food rich in protein. Remember that the more protein you consume, the more calories your body requires so as to burn calories. The main issue with carbs: People don’t eat enough of it or they eat low quality cuts of meat. The amount of protein a person should eat will vary depending on, health, training goals, etc… but in my opinion 15-35% is a good range for most people.

Fat – 9 calories per gram

Many people do not know that fat has a wide range of benefits, such as acting as a shock absorber, brain health and enhancing proper hormonal functioning. It is also a major component needed in the production of the testosterone hormone, which is responsible for fat loss, sex drive, as well as muscle gain. To keep your weight in check, it is advisable to consume about 0.3 to 0.7 grams per pound of lean mass. When you consume more than 0.7 grams, you risk gaining more weight, bearing in mind that 1.0 gram of fat has 9 calories. Here is some additional info on fats.

Fiber and Sugar – What are your carbs made of?

High fiber diets can be the ideal way to manage weight. This is because fiber passes slower through your digestive system without affecting your blood sugar level and can help to keep you regular (colon health). It can also make you feel full after meals, helping to prevent cravings and thus keeping you from adding more calories to your diet.

Sugary foods aren’t created equal. A candy bar and an orange can have a lot of sugar calories, but the candy bar has no vitamins and nutrients. The orange has vitamin C, fiber and other benefits. Here is the key: Sugar counts no matter how you eat it. Sugar should not be you main source of calories because that’s just not a balanced diet. The body needs balance. If you are dealing with a sugar addiction or serious sugar cravings, make sure that you stay way from processed, empty sugars and that you keep you healthy sugar intake to 1-2 servings per day. For example: A green smoothie with berries, spinach and protein powder is a great way to get a serving of fruit.

When you want to manage your weight, keep all of these factors in mind, rather than just counting calories.  Take the time to learn about macronutrients and how each one plays a role in weight loss, management, and gain.  As you do, you’ll be more likely to attain your weight goals easier and faster.

Note: Your doctor or a nutritionist can help you find a more precise balance of calories and nutrients that fits your needs. If you have health issues, like diabetes, high blood pressure, gallbladder problems, issue with your pancreas, kidney issues or liver issues, talking with a medical professional is key, especially when it comes to fat and carbs.