The Myth About “IIFYM” and Why Whole Foods Matter

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My boyfriend and I get to leave this coming week for Miami to compete in Wodapalooza. Im so stoked to get to experience such an awesome competition and get to test all the hard work i’ve been putting in the gym lately. Leaving this week means im always extra busy trying to get all the things done, as well as prepping to stay on top of all my work while im there! Keep your eyes peeled, i’ll be posting updates of all the fun things happening in Miami, as well as how I fuel my body while traveling and competing!

The Hydrostatic body fat testing re-visited our gym at the New Year, it was last here in October so some of us got to retest and others got to test for the first time. I don’t think there is one method of testing that is 100% accurate, but I do think this method is pretty close and as long as you stay consistent with what you are using to test, you will be able to see the general direction you are headed. I have done this testing probably six times over the years and I have to say ive become more and more emotionally detached from the process which im happy about. This day can be an emotional one for everyone getting tested and I do my best to tell everyone to look at it as data and numbers that have nothing to do with your identity or how you feel about yourself. When I say this im speaking to myself as well and I have to say, going into this last test I really felt i’ve grown a lot mentally because I felt happy with my results, knowing ive worked hard and im in a constant state of trying to better myself. Im not the leanest or lightest ive been, but I am the strongest and most confident i’ve ever been. This truly has come from just growing mentally and emotionally, through my physical journey. Not to say some days I don’t struggle still, but I can say I have progressed in a big way! So don’t let numbers define you, let your hard work and efforts do that.

Im telling you all about my personal journey right now because this is how I came to writing this blog topic. So bare with me a little longer and we will get down to the subject at hand. 

Going on almost two years, I have been eating a super high carb, low-moderate fat diet., this has always worked for me and I feel great doing it. Im super active and my body runs off of carbs well. Recently, I had to switch things up for a few different reasons, to a high fat, low carb diet. This was a temporary thing I did for about a month and it forced me to change up my food variety, get creative and really look at what I was putting in my body. It is easy to get in a rut and even if it “fits your macros,” it may not be the best food option for your body. One thing I learned very quickly is on a high fat, low carb diet, there aren’t many “dirty” foods you can eat. Now, don’t get me wrong, I ALWAYS pack in veggies into my day and get in all my fiber and H2O, but I still love to make room for some goodies. Not even necessarily goodies like twinkies but even things like graham crackers or a beer. Most bad foods are high in fat AND carbs, so I couldn’t make any of that fit and im thankful for that, even though I was pouting about it for a solid month. Now that the month is done, I really have little desire to eat anthing processed, sugary or even foods that aren’t “bad” but just aren’t optimal for MY body. I feel so much better and noticed a huge difference. Like I said, it’s not like I ate a ton of crap, but over time I allowed more of it than I should have into my diet. 

All of this leads me to my topic, The myth about “IIFYM,” (If It Fits Your Macros) and why whole foods matter.

If you have been tracking macros for any period of time, you have experienced the freedom it can give you in your diet. This aspect of tracking is awesome and is one of the reasons it works so well long term and in real life. However, with that freedom comes a responsibility on your end to make the right choices. Anyone telling your that it absolutely doesn’t matter whether you get your carbs from cookies or vegetables is lying straight to your face! It DOES matter. This is a pretty controversial topic in the IIFYM world, so feel free to do your own research and form your own opinions about what works best for you, but this is my opinion through research as well as personal experience. 

So why should we choose clean foods over the dirties? Here are just a few of the reasons, although there are many more!

Micronutrients Matter.

We emphasize hitting your macronutrients, but what about all your Vitamins and minerals? Making sure you are getting all your vitamins and minerals is just as important and ensure that your body is functioning properly. Deficincies in any vitamin or mineral can lead to problems! Some common micros to make sure you are getting plenty of are vitamin C,A,D, K and B-complex vitamins. Along with Potassium, magnesium, calcium and iron. Check with your doctor to see if you are deficient in any of these. If you are filling your diet with processed, nutrient-lacking foods, it is likely you won’t hit your micronutrient targets. Packing in all the veggies and lean meats will ensure you get the recommended dose and then if you happen to be deficient in one area still, THEN you can supplement as needed. 

Gut and Digestive Health.

The digestive pathway is the way food enters and exits our bodies. Along the way food is broken down, nutrients are extracted and then waste is eliminated. Poor food choices can hinder the proper function of the digestive process and lead to poor gut health, causing our bodies to be unable to break down food how it should and wreaking havoc on our gut. Eating healthy, clean, whole foods will allow our digestive system to work properly and let our body run like a well-oiled machine. 

Burn more calories-while you eat!

Our bodies have to work much harder to break down whole foods vs breaking down processed foods. The amount of energy a food contains in the form of calories, isn’t necessarily the amount our bodies absorb and use. Every food is different and the more processed the food, the less our bodies have to work to absorb it. They are much more easily digested and therefore our bodies are quick to store them. On the other end, whole, minimally processed foods are much more work for our bodies to digest. It takes more energy to break them down and utilize them and in turn our body is burning more calories just to digest them!! I don’t know about you, but im all about that!

Energy.

Eating whole foods without all the added crap, will help keep your energy levels up through the day. Often times it is the added sugars, preservatives and crappy food that isn’t allowing our bodies to stay alert throughout the day. Lean meats, complex carbs, nuts and leafy greens are just a few of the foods that will help keep your body fueled and energy up throughout the day. Avoid the mid-day crash by simply replacing that sugary cup of coffee with some energy boosting food! Not to mention, fueling your body properly and timing it around your workouts, will give you the boost you need to kick some butt in the gym! 

Satiation.

In the heat of the moment of hunger, it is easy to go for the quickest, most convenient thing, but in the long run this is the worst choice if you are grabbing something processed. Grabbing a snickers may satisfy you immediately, but an hour later you will find yourself wanting more. If you take the 10-15 extra minutes to put together a snack full of veggies, lean meat and/or good fats, you will stay satisfied for several hours in comparison. Filling your allotted food for the day with all of the veggies and whole foods will leave you much, much more satisfied than filling it with twinkies and cereal! 

Again, one of the great things about “If it fits your macros,” is that you can enjoy the foods you love and we completely support doing so! This process is all about balance and fueling your body in the best way possible, all while making it work for real life. Whether you have been tracking for years or are brand new to the process, I encourage you to look at what foods you are putting in your body and ask yourself what you can improve. Each day is an opportunity to improve in one way or another, even if it’s the smallest change each day, it can make a big difference over the long term! 

Have a killer week and eat your veggies!!

Love, 

Katy

 

 

 

 

Eat This or That Part 2: Nutrition Labels and Serving Sizes

The stores this time of year look similar to a scene from Willy Wonka’s chocolate factory, filled with peppermint candy canes and chocolates. Tins of cookies stacked miles high, cheese trays and crackers, chips and dip on pretty much any isle end cap, I can see why the 1st of the year brings so many diet resolutions. I don’t think its only because its the 1st of the year and feels like a new start, I think for most people, they’re just down right sick and feeling lethargic after the flood of holiday treats. 

With the New Year approaching, a lot of people will be trying to eat healthier but in the sea of misleading advertisement on whats healthy, its hard to decipher whats what. I know a lot of people have ideas of what is healthy but when it comes to what you’re eating, read the labels. The best choice is to stick with whole real foods, you know, the ones that come without a bunch of ingredients on the nutrition label. Think proteins like chicken and beef, fish, vegetables and fruits, eggs, nuts, beans and healthy fats like coconut oil and olive oil. Just try and eat real food more often than not and keep the processed foods to a minimum. Of course there are times in life where you’ll consume something that comes processed in a nice shiny wrapper and thats okay, we aren’t expecting perfection but just be mindful of what you’re eating. You may think you’re making the smart healthier choice but looking over the shelves in our local grocery store, there are a lot of pretty labels that pull the wool over our eyes. One of the first things that stood out to me was the added sugar in almost EVERYTHING. Condiments, soups, pasta sauce, breakfast cereals, breads, and the one I’m going to show, low fat yogurt are full of added sugar. Companies sneak sugar in everything to make it more appealing to your taste buds and when you think you’re making the healthier choice, really, you’re consuming just as much sugar as you would be if you had drank a pepsi…yuck. 

Growing up, my household was full of yogurt eaters. My mom and sister ate one every day and I grew up with the idea that yogurt was a healthy snack. I hated the stuff but would try and force it down as an afternoon snack in high school thinking it was the better choice for me. Not all yogurts are created equal and some may have less added sugar than others but this is a prime example of why we should all be reading our food labels. Yogurt has its benefits sure, it contains nutrients like calcium, vitamin B-2, vitamin B-12, potassium and magnesium but so do many vegetables and fruits and those come without the added sugar. 29 grams of added sugar to be exact.

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This single serving container of Tillamook strawberry low fat yogurt has 29 grams of sugar. Thats only 8 grams less than a can of Pepsi and actually 4 grams more sugar than that doughnut. You could eat that doughnut and be consuming less sugar than the yogurt. According to the American heart Association, the maximum amount of added sugars a man should consume daily is 37.5 grams, for women its 25 grams. This one yogurt that many people believe is the healthy option puts women over their entire daily allotment and puts men dang close, no wonder we have an obesity epidemic. There is a laundry list of reasons why sugar is bad for our waistlines and our heart but its also creates a viscous cycle of intense cravings. The more of it we eat, the more our body craves it. Added sugar is everywhere and if anything, I just want to point out to you all how important it is to read the labels because what you think may be a smart choice, could basically be sugar water packaged in a pretty container. 

The next topic I wanted to include in this is about serving size. While eating real whole foods is important for our health, portion size is just as crucial. For example, coconut oil is a healthy fat and coming from a paleo background, I used to cook EVERYTHING in that delicious stuff. I figured if its healthy, whats the problem? The thing is, it still comes back to the basics of calories when monitoring weight and drenching everything in coconut oil is not going to help the number on the scale. Plus, have you actually measured out an actual tablespoon of coconut oil or olive oil? It isn’t much and if you think of that actual measurement compared to what we pour in the pan before we sauté some veggies, you would realize how much you’re actually consuming. This is why we emphasize how important it is to weigh or measure your food whenever possible. What looks like a little drizzle of olive oil on your chicken could easily be a full tablespoon and magically your fat intake for the day went from 50 grams total to 64, thats 126 additional calories. Multiply that by 4 days of dinners at home that week and bam, you’re over by 500 calories for the week.

Here’s another visual below, the left is an actual weighed out portion of almonds and the right picture is a handful I grabbed. Doesn’t look like a huge difference visually but the macros tell a different story:

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         Picture on the left:                                                                           Picture on the right:

         17 fat                                                                                                 31 fat

          8 carbs                                                                                             14.6 carbs

        7 protein                                                                                            12.8 protein

        213 calories                                                                                        388 calories

You grab a handful of almonds assuming thats about the serving size and you could be a lot further off your tracking than you think. That coffee creamer you use in the morning could easily go from 1 tablespoon to 3 if not measured. In your mind it was just one guesstimated tablespoon though so thats all you have to log, right? Not so fast. One day of that isn’t going to throw off your hard earned progress but if thats something you start doing multiple mornings week to week, it starts to add up. 

Another thing to be mindful of is when eating out. Restaurants typically toss veggies in olive oil, drizzle it over your grilled chicken and suddenly your low fat lean protein with steamed veggies you ordered is packing a much higher fat content than you thought. Being mindful of these things when eating out is going to play a huge part in your progress in the long run. Restaurants are all pretty accommodating when it comes to special requests so by being aware of the fact they could use oils to cook and requesting none, you are making your guesstimates for your meal much closer. 

I know you can’t weigh and measure everything you eat, thats no way to live and flexible eating is supposed to be flexible. I just want to shed some light on these topics to show you how important it is to weigh and measure your foods when you can and in situations where you can’t, to be mindful. We are all perfectly imperfect humans trying to be better, healthier versions of ourselves, otherwise I don’t think you would be reading this blog ;-) By taking steps to becoming more aware and mindful of what we eat, you’re already making huge strides in the right direction. I hope you all have a wonderful Christmas with your families and Santa brings you something special.  

Mallory

Mexican Chicken and Rice

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Mexican Chicken and Rice! This is another delicious way to get lots of micronutrients in your meal, keeping macros reasonable and not sacrificing taste! You can definitely tweak things to make it your own!

••••••••••••••••••••••

•4 oz Organic ground chicken

•50g peppers

•2oz onion

•2oz mushrooms

•40g baby spinach

•150g Riced Cauliflower

•1 serving brown or white rice

Sautee’ ground chicken until almost cooked through, add peppers onions and mushrooms. Sautee’ until tender. Add in cauliflower and cooked rice. 

Season to taste with Mrs. Dash Fiesta Lime seasoning. 

Optional toppings: Reduced fat Mexican cheese, avacado, drizzle of enchilada sauce! 

MACROS:(toppings not included)

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The Black Hole of Holiday Eating: Enjoy the Holidays Without Getting Sucked In!

Why is it that one treat is never enough? When we go into the holiday season it’s like all sense goes out the door and it’s acceptable to eat the entire plate of cookies! We use the fact that January 1st is right around the corner and we swear we will be on track come the New Year. Forbes Magazine had a great article on New Years Resolutions and stated that research shows only 8% of people actually achieve their Resolutions!! 8% in all of the U.S.?! That’s insane! Also, one more reason to start creating the things you want for your life now, not wait until the New Year!

American Holidays are so focused around food and drink, that seems to be what it is all about now. Everyone is posting their pictures of frosted cookies with red and green sprinkles, chocolate covered pretzels with crumbled candy cane on top, hot coco with peppermint Schnapps, all the wine and Christmas cocktails with a side of every delicious appetizer you can think up, and we haven’t even got to Christmas dinner yet! 

What if we shifted our focus? What if we broke the mold and brought a healthy treat? Or a fun game instead? Focusing on the fun and Cheer for the holidays instead of consuming an ungodly amount of calories could save a lot of us some serious pounds and regret! This doesn’t mean we have to cut out all things delicious and fun, but maybe we can just chill out a bit and stay aware of what we are consuming instead of pretending we aren’t going to hate the fact we took 5 more steps backwards in a matter of one month. 

So what can we do to avoid getting sucked in? I have a few suggestions that I hope help!

  • Establish What Your Goals Are. Whatever your goals may be, it is important to make them clear, even to yourself. Write down (right now!! Yes, NOW!) what your top 3 goals are right now in your life and keep them in your sights. Check out our previous blog, Finish the Year off As Strong as You Started It!, for more details on this. When your goals are fresh in your mind, you are more likely to think twice!
  • Do Something non-food related. Holiday cheer doesn’t have to revolve around all the food and drinks. This time of year has so much to offer, go out and soak it all in! Grab some friends and go sledding or ice skating, go check out all the Christmas lights up around your town, get together and do a fun holiday Pinterest project or go help out your local shelter. There is always so much happening, go and DO!!
  • Be “That” person and bring a healthy alternative to the party. There will be plenty of calorie loaded food there, so why not bring something you and others can snack on guilt-free? Make some clean, healthier cookies, a veggie tray with greek yogurt dip- make it exciting and make it into a Christmas Tree design! Like this– or even a fruit tray! Bring a low calorie drink option, I love the zero calorie cranberry ginger ale right now! Whatever it is, bring an option that you know you can resort to if there is no other calorie-friendly options.
  • Moderation. There will be the moments where of coarse, you must enjoy your grandmas homemade pie that only comes around once a year, but when these moments come, practice self control and moderation. Having that treat you have been craving doesn’t mean you need 5 pieces. Have a serving and then move on. One treat won’t destroy your progress, its the half a pie or week long binge that will. Eat the treat and then WALK AWAY!! 
  • Mind Over Matter. The mind is a powerful thing. You can convince yourself not to eat the cookie and that it’s not worth it or you can convince yourself it’s not that big of a deal and “i’ll get on track at the New Year.” In the face of temptation, put yourself in the shoes of your future self, tomorrow, next week or at the New year or when you try on that bikini and think about how you would feel about this moment then. I bet you put that cookie down. 
  • Enjoy the reason for the season. Focus on what this time of year is all about! Enjoy time with loved ones and giving to others around you. Soak it all in and don’t end this season wishing you had done things different!

I am so passionate about each and every one of you reaching your goals and going for them NOW, I hope this motivates you and gives you some confidence that you can get through this month and not feel defeated! More than anything I want you to enjoy the holidays, because this time of year is the BEST and should be enjoyed in every way! 

All the Holiday Cheer,

Katy

Nutrition tips and goodies from the blog

Weekly posts with tips to help you create healthy habits and lifestyle changes.

Finish the Year as Strong as You Started It!

January 1st is always that time of year when people vow to lose the weight, save money or travel more, but why do these things have to wait until January? Why not start now? Each day is not guaranteed, so why spend all of November and December letting ourselves spiral further and further away from what we want out of life? 

We don’t have to. There is no difference between December 2nd and January 1st. Choose to take action now and once the New Year comes you will be that much closer to what you want. 

WRITE IT DOWN. Write your goals down, put them where you can see them every day. If you have them in your sights, you are likely not to ignore them. Include the steps of action it takes to get there, for example, if your goal is to lose weight, you might write down: Lose the Weight. Steps of action: meal prep, workout Monday- Friday and track daily food intake. Whatever your goal may be, keep it in plain sight so you can’t hide from it!

ACCOUNTABILITY. We all need someone to help us stay accountable to our goals. This doesn’t have to be your best friend, but you it should be someone that can be straight forward with you and someone whom you don’t want to disappoint. It can be easy to make excuses as to why you need to skip the gym or eat that cookie if you are just answering to yourself, but knowing you have to report back to someone can be a game changer. This doesn’t mean you would fail if you tried to go it alone, but it does make your chances a lot higher of succeeding having that person cheering you on and holding you to your word. 

Lose the “All or Nothing” mentality. Life is all about balance. There will always be birthdays, holidays, vacations, special occasions and unexpected events. It’s how you handle these times that determine your success. We set goals because they are things we want and dream of and most of the time they can seem bigger than us. Usually they require us to go through some hard times and if we throw in the towel every time things get hard, we will never get there. Let’s use Thanksgiving as a recent example. This holiday is centered around food, most people indulge on this day and enjoy all the delicious food, which is great and you should!! Where people go wrong is deciding that they messed up and should just let themselves indulge the rest of the week, or through all the Christmas parties, Christmas and go out with a bang before the New Year. This mentality is dangerous and can lead into a deeper hole than you would have been starting January 1. 

Any time you have a party, holiday or any other event that throws you off your game, know that tomorrow is always a new day. Stop making excuses, put it behind you and get right back to it! Even if you feel you have week after week of events that throw you off, 4 off days and 7 on, is better odds than after 3 off days saying “screw it” and a month or two later you forget what direction you were headed. Always jump back on the saddle and don’t let your goals slip away.

Keep your eye on the prize and don’t wait until tomorrow. It may seem cliche’, but every day truly is not a for sure thing. Today is the day to chase whatever it is you want. 

At Flex Fuel we take so much joy in helping our clients live a healthy life now. If you are thinking about joining our team, please don’t hesitate to contact us, we would love to chat and help you get to where you want to be in your nutrition journey. 

Email us at: info.flexfuellife@gmail.com

Love, 

Katy

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Bonus!: Here’s a yummy recipe to try this week. Easy Breakfast Casserole that you can eat all week long! 

  • 1 pound Honey Suckle Turkey Breakfast Sausage 
  • 1 medium white onion, peeled and diced
  • 1 green bell pepper, cored and diced
  • 4 egg whites
  • 2 whole eggs (yolk included)
  • 1/3 cup 2% milk
  • 1 (20 ounce) sweet potatoes (about 3 medium potatoes)
  • 2 cups shredded mexican blend cheese
  • 1/4 teaspoon freshly-ground black pepper
  • 2 stocks thinly sliced green onions

Heat oven to 375 degrees F.

Add the sausage to a medium saute pan. Cook over medium-high heat until browned, crumbling the sausage with a spoon as it cooks. Remove sausage with a slotted spoon and transfer to a large mixing bowl. Reserve about 1 tablespoon of sausage grease in the saute pan, discarding the rest. Add the onion and green pepper* to the saute pan, and saute for 5 minutes until cooked. Add the seasoning and saute for an additional 2 minutes until fragrant. Pour the vegetable mixture into the mixing bowl with the sausage. Add finely chopped, lightly steamed sweet potatoes and 1 1/2 cups cheese to the mixing bowl with the sausage and veggies. Stir to combine.

In a separate bowl, whisk together the eggs, milk and black pepper until combined. Then add them to the potato mixture, and stir to combine. Pour the mixture into a baking dish, and top with the remaining 1/2 cup of shredded cheese. Cover with aluminum foil and bake for 20 minutes. Then remove the aluminum foil and bake for an additional 10-15 minutes and the top of the potatoes begin to slightly brown. Remove and let the casserole rest for 5 minutes. Sprinkle with green onions and serve!

Serving Size: Makes 8 servings

My Fitness Pal: Breakdown and a Peek into my Daily Food Log

Planning for the week ahead I was trying to think of something practical I could write about that everyone could use. I get a lot of questions on the best way to log and track foods, so I thought i’d do my best to break it down here and hopefully clear any questions up! Feel free to comment below with any questions or with anything tricks you may have found make things easier!

We encourage our clients to use My Fitness Pal App to track their food. There are other apps out there that work just fine but we have found MFP to have the largest data base of food and have the best accuracy when it comes to nutrition facts. Keep in mind no app is perfect, so always double check your entries! 

When initially signing up for MFP, we recommend downloading the premium version. This is $10/mnth or $50/year. This will allow you to set your macronutrient goals specifically down to the gram, if you don’t have premium it will only let you set it by percentages, which can end up setting your numbers off. Premium version also allows you to set different sets of numbers on different days, which is great for those of you who have several sets of numbers. This keeps you on track and leaves less room for error.

When setting your numbers you will want to go to GOALS=> CALORIE AND MACRONUTRIENT GOALS=>Set your Default Goal (I usually use workout day numbers for this for those of you with more then one set of numbers!)

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Once you have your personal Macros set, you can start tracking your food and easily know how many macros you have used up and how many you have left.  If you go to DIARY=>Scroll to the bottom to NUTRITION=> you can check your macros there to make sure you stay on track. Make sure you are looking under “Nutrients” so you can see you progress in grams, not by percentages. 

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Adding your food in at each meal, you will need to pick the best selection in MFP or if there is a barcode to scan, you can scan in the package. Any food in MFP that is Green Checked is the best option. These are certified and the nutrition facts are usually the most reliable.

After you select your food, you must adjust the serving size accordingly.  For example: You can select Egg Whites where 1 serving=46grams. If you want 3 servings you can adjust serving size to 3. This can be done with ounces, grams, Tbs, etc. You can always adjust serving size or number of servings to make it fit what you need.

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Once you log a food once, it will be saved into your frequent Foods and easy to access for the next time! The more you log the quicker and easier it will be over time!

This is an example of my day completed and how close we want you to hit your numbers! It can be done and the sooner you create the habit of hitting those targets on point, the sooner you will see progress. It can seem daunting at first to weigh out all your food and hit your numbers that precisely, but once you do it consistently it will become second nature!

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I’m currently on a bulk, so I am aware my sugar is high!! My numbers look like this DAILY. Always within a gram or two of my targets! When first starting to track, I always planned my day the night before, now I usually go through my day and just log as I go because it is easy for me to do now. If I ever want a special treat, I plan ahead for it and make sure I fit it in! 

I hope you all find this helpful! Follow me on My Fitness Pal, username katyann53186. I will be going over how to create a recipe in a future blog!!

Have an awesome week, stay on track and always feel free to email Mallory or I with any further questions at personal emails or info.flexfuellife@gmail.com

Katy

A Look Into My Weekly Grocery List and How I Start Each Week Fresh!

No, I don’t always pop up out of bed on Monday stoked my alarm went off at 4am but I do try to choose to be thankful for the opportunities I have and do my best to make each day filled with purpose.

Looking at the week from a nutrition standpoint and setting myself up for success in that area, it always begins with a shopping list and the dreaded trip to the grocery store! Im always super proud of myself when I can make myself get up and going early on a Sunday morning and get to the grocery store when there is only a few other early risers there, grabbing their eggs and bacon for Sunday morning breakfast or their football game supplies. 

I admit I am a major creature of habit and a lot of times I have to force myself to step out of my food box and add more variety in my diet. I could eat a lot of the same things for a solid month or more and not think twice. It is a new goal of mine as of recently to take the time to change things up and so far it really has served me well. Here is an example of some staple items I make sure to have in the house each week:

  • Proteins: Turkey Burger (93/7%), Egg Whites, Whole eggs, Lunch meat (as all natural as possible!), Chicken or Fish, Turkey Bacon.
  • Veggies: Zuchinni, Yellow squash, Romain lettuce (salads or lettuce wraps), Spinach (add into scrambles, etc. for extra greens!), broccoli, asparagus, Onions, carrots.. anything else that looks fresh and appealing!
  • Fruits: Bananas X2 (we eat a lot of nanas in our household!), Apples, Berries of some sort (add into smoothies, oatmeal, dessert!), avocado.
  • Starches: Purple potatoes (loving these lately-all the colors!!), sweet or baby red potatoes, brown rice, butternut squash, Dave’s Killer bread- thin slices!, Organic Rice Cakes, Tortillas.
  • Dairy: Organic half & half (coffee addict!), Kerrygold Grassfed butter, Greek Yogurt, Arctic Zero or Halo Top Ice Cream (when I need a sweet treat!), reduced fat Cheese pre-shredded (time saver!), Laughing Cow cheese.

Yes- I pretty much buy all of this every week, some things every other and I definitely try to change things up and things may vary depending on what’s in season. I always make sure to pack in as much veggies as possible- get those greens!!

Life is crazy busy for all of us, doing food prep and staying on track can feel overwhelming, especially mid week when we are in the thick of it all. A few things to keep you on track at the beginning and throughout your week:

  • What Are your Top 3 priorities? In what order?
  • What Is Your biggest Nemesis during the week keeping you from your Goals?
  • What Makes you Happy?

Ask yourself these questions and keep them in mind throughout the week. Keep  your priorities in line, keep whatever it is that gets in your way in your control and most of all do what is going to truly make you happy!! 

Don’t wait until the “next Monday” to start chasing your goals, too many Mondays will fly by and before you know it months and years will be gone! Make a plan now and set yourself up for success!

Whatever your journey may be, take on this week and crush your goals, don’t let another week fly by without doing the things you really want in life! 

Pancakes with Peanut Butter and Berries

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Sometimes you just need a fat stack of pancakes to get going…. Love this pancake recipe and it’s super filling!

Blend:

50g banana

1 Dannon light and fit vanilla yogurt

40g oats

138g egg whites

 Mix in 100g blueberries, cook on skillet into 4 cakes. 

 

Heat together @waldenfarmsinternational pancake surup/3oz strawberries/1 T peanut butter! 

Sunshine, BBQ and Minding your Macros

Now that this time of year has finally come, it seems like every weekend the temptation of a big juicy burger and a beer never goes away! There are lots of different ways to make this time of year macro friendly, whether you are grilling at home or gathering at friends or family. Here are some ideas to help you succeed!!…

  • Plan ahead!! Decide if you want to indulge on a burger with a bun, have a beer or eat some potato chips, you can have these things as long as you plan ahead and make the rest of your meal fit around it! 
  • Choose Lean meats and ask yours to be grilled with no added oils or glazes. 
  • Go bunless! Premake shish kabobs, wrap your burger in lettuce or slice your grilled chicken over a bed of lettuce for a yummy salad!
  • Low-Cal condiments! Mustard, hot sauce and reduced sugar ketchup are good go-to’s. Condiments can quickly add major macros to your dish if you aren’t careful!
  • Snack on veggies instead of reaching for the bag of chips! These will fill you up much faster and save you lots of carbs and fats!
  • If you associate summer bbq’ing with alcohol, reach for low cal beverages like light beers or liquor with flavored soda water. Try drinking a big glass of water for each drink you have, these will help from over-indulging and keep you hydrated!

Counting macros does not have to stop the summer fun! Plan ahead and you will succeed! Always keep your goals in plain view and it will be easy to stick to the plan in situations like these!!