Category Archives: diet

2 Tips for Food On the Go

Food On The Go Thumbnail

Consistency over time is the REAL “secret” to making a health change.

However, I don’t think anyone has a life that is consistently free of unplanned craziness.

If you have a flexible approach to making things work, you have a better shot at reaching your goals.

Here are a couple of ideas for how to handle food prep on a day that is going to be crazy busy…

Idea 1: Log your food for the whole day the night before or first thing in the morning.

Once it’s all in your tracker, you’re more likely to be compliant with your program for that day.

You will be less likely to grab something unplanned because, in your mind, you already know you logged everything and you don’t want to open up the tracker to do the extra work to log that snack.

Or, if you do need to eat something unplanned, you only need to add that one thing, not the whole day.

Idea 2: Pack your food for the entire day and bring it with you.

After your food is logged, put all of it in one cooler. Meals, snacks – everything.

As your crazy, busy day unfolds, even if you’re at home, you know that your food for that day is in that one spot.

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It is easier to be disciplined if you know that. It’s in this box, it’s logged – that’s my food for today.

The big idea here is to stop worrying about if you’re doing things the “right” way and get creative about how to make it work in YOUR life.

Doing it slightly less than “optimally” is still doing it!

Busy adults don’t have time to be perfect. Let that $h!t go. 😉

 

For more information…

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Filed under diet, Nutrition, Organization Tips, Videos, Weight Loss

How to Not Need “Cheat Days”

vegetables italian pizza restaurant

I don’t have “cheat days”.

I’m not THAT dedicated.

Hahaha!  Probably not what you expected to hear from me.

Nutrition supports your fitness goals in two ways…

  • Calories determine whether you are gaining, losing, or maintaining.
  • Macro and micronutrients help your body work optimally and help you feel better.

Food preferences are individual.  (I really dislike strawberry ice cream.  Go ahead – judge. But I’m going for the chocolate.  Or my recent new favorite – orange cream sherbet.  Must a summer thing!)

person holding ice cream with cone

Once you get used to using food as fuel, it’s like seeing the matrix.  Sort of.  You’ll still drop into the illusion and enjoy your favorites.

But those favorites are part of the matrix – they are a combination of calories and nutrients.  In the matrix, pizza has no value judgement – it’s just calories, carbs, protein, and fat.

That said, when I’m in a fat-loss phase (which I’m not this year), what someone else might call a “cheat day”, I call a refeed day.

On a refeed day, I’ll bring my calories up to maintenance – which means my goal is to eat the same number of calories that I estimate I will burn in that 24 hours period.

Usually, I do that by increasing portion sizes of foods I’m already eating.  But if I’m psychologically needing something I haven’t had in a while, that will come in on a refeed day.

It’s all logged.  It’s not a “cheat” anything because I’m not cheating by choosing “forbidden foods”.  No foods are forbidden for this purpose. 

Food choices are individual.  Yes, there are plenty of medical, philosophical, and ethical reasons why people have certain food preferences.

 That’s not what I’m talking about here.  I’m talking about controlling the amount of food you choose to eat – whatever that is going to be.

Actually, I do the same thing when I’m NOT in a fat-loss phase.  The difference is that I’m either at maintenance or in a controlled surplus with calories.

matrix

Not everyone likes the matrix.  I do.  I like the flexibility of choosing foods I like instead of using food lists.  I like how it changed my relationship with food by adding some structure and science.

Now the questions are do you do a refeed day, a refeed meal, and when? 

That’s another post…


If you’d like me to teach you how to do this for yourself, or to figure it all out for you  – a customized nutrition plan with live, weekly, support to make it all work when life gets busy – learn more here.

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Filed under diet, Nutrition