Should You Track Your Calories?

This is a loaded question, and as with almost everything in fitness & nutrition, the answer may differ from person to person and season to season of life. If I’m talking with a nutrition client about potentially tracking their intake (which I do with all clients to begin our work together, but we may stop at some point), I’m considering the following: 

What are their goals? Weight loss? Weight gain? Body recomposition? Maintenance? Performance? 
Do they have a history of unhealthy food restriction, disordered eating, or an eating disorder? 
What is their lifestyle? Is tracking realistic in their schedule, and if so, what method? 
And more. 

It’s also important to note that when I say “tracking calories” I mean tracking much more than just the number of calories you consume in a day. This includes protein, fat, carbohydrate, fiber, and some micronutrients (which can be specific to each person and their goals). 

But without getting into the nitty gritty, the main benefit of tracking intake for at least a period of time (because I do recommend everyone take a break from tracking to put their experience and knowledge from the practice to the test) is 

Increased awareness of actual food, calorie, and macro and micronutrient intake. 

No matter what your goals are, tracking can be beneficial for everyone for that reason alone - increased awareness of actual food intake. Whether you’re a Crossfit athlete or a perimenopausal woman, you need to know what you’re eating to know if you’re on track towards your goals. 

The physical act of tracking - whether into an app or on a piece of paper - increases our awareness of the quantity and quality of the foods we consume, as well as where our calories, macros, and micronutrients are coming from. This is so important!!! Without this knowledge, you’d be trying to navigate your own nutrition journey with no roadmap. Just winging it. And given the likelihood of the over- and underestimation tendencies most of us have, we’re not very good at winging it. 

Oftentimes, we either overestimate or underestimate the amount of food we take in. Most of us are overestimating our protein intake and underestimating our fat and carb intake. I think most of us know we don’t get enough fiber. 

In order to avoid making these estimation errors, accurately tracking your intake does involve weighing and measuring the foods you consume, which - I KNOW I KNOW - can feel tedious. But again, without this accuracy, we’re just winging it. Chances are, my one tablespoon measurement of peanut butter on most days is about 1.5-2x as much as the actual serving size, which I would only know if I weighed and tracked that for a period of time and practiced measuring my portions. 

This is usually most easily done in an app containing a large database of thousands of foods and their calorie, macro-, and micronutrient content. Doing so can take up a large portion of the day to input each meal and snack and make sure all goals are being met, but this is part of the process of learning what foods contain what nutrients and in what quantity, and therefore how they will help us or hurt us on the path towards reaching our goals. 

If you’ve never tracked your intake before, I would highly recommend doing so for at least a few weeks. If you haven’t tracked intake in some time, pick up the habit again as a way to check in with yourself - are you eating at maintenance? Are you eating a variety of foods? Enough protein and fiber? Healthy fats? 

If you’re feeling hesitant about tracking because you feel it might force you back into old restrictive habits, you don’t have to look at calories. You could simply write down the foods you eat daily on a sheet of paper or in the Notes app on your phone. This will provide you with, at the very least, a log of the foods you are consuming so you can better answer those questions - Are you eating a variety of foods? Enough protein and fiber? Healthy fats? 

If you found this post helpful, please share it with a friend or family member who could benefit! If you’re looking for some additional nutrition or fitness guidance, please reach out! 

Holidays Done Healthy - Tips & Tricks to Stay on Track This Season

The most wonderful time of the year - it’s here!

'Tis the season for parties and gatherings with friends and family... and lots of food. As joyful as this time of year can be, it can also be stressful. This post is here to help you feel equipped to stay on track towards your goals and keep feeling your best all throughout this season.

Offer to bring a vegetable-based dish to gatherings.

If there’s one thing that’s usually missing from holiday tables, it’s a variety of vegetables. Let’s change that! Additionally, bringing your own dish - a recipe you made in your own kitchen - allows you to control at least one of the options and make it a bit healthier by boosting the vegetable content, using the right cooking oils, reducing added sugar and salt, etc. Try roasting some delicious fall or winter vegetables, making a big salad, or surprising everyone with a healthier (and still delicious) dessert!

Eat regular, balanced meals throughout the day.

Skipping meals to "save calories" for the big meal will only cause you to overeat later... and then feel gross. Instead, eat balanced meals throughout the day, as you normally would, so that you have a healthy appetite to enjoy the celebratory meal later on. Focus on green vegetables, high-quality proteins, and healthy fats to build balanced meals.

Prioritize protein.

There’s no denying that holiday dishes are high in carbohydrates and fats (delicious ones, nonetheless). Prevent an overload of these macronutrients by prioritizing protein earlier in the day. Several studies show that consuming a protein-rich meal earlier in the day leads to fewer calories consumed (due to a reduction in appetite) later in the day (1). During the holidays, a protein-rich meal early in the day will help you to confidently make food choices later in the day, when it matters most.

Stay hydrated.

Proper hydration is essential for numerous physiological processes, but most applicable here is the role of proper hydration in appetite regulation and food consumption. First and foremost, water helps to fill the stomach and digestive tract - this increase in volume stimulates a feeling of fullness [which can, over time, positively impact weight loss goals (2)]. Additionally, choosing water over other sweetened beverages like soda or alcohol can reduce overall caloric intake on the day of holiday gatherings. And finally, proper hydration leading up to and during an event can help optimize digestion afterwards. Regardless of the nutrient content of the foods on the table, water is required to stimulate digestion and absorption of the nutrients, and to facilitate the excretion of waste products.

Aim for 1/2-1 full gallon of water each day during the holidays. Keep a bottle or glass of water near you at all times at gatherings, and for every alcoholic beverage consumed, drink two glasses of plain water.

Make time for exercise.

Let me be clear with this one - you do not have to “burn this to earn that” or even just “burn off” whatever you eat during the holidays. I am not suggesting either of those things here.

Establishing and sticking to an appropriate and sustainable exercise routine can be so beneficial during the holidays. Whatever form of exercise you enjoy most, make the time for it.

During exercise, the muscles pull glucose from the blood to use as an energy source, thus reducing circulating blood glucose (glucose = sugar). The length of time for which the muscles continue to pull glucose from the blood after exercise stops depends on several factors, like duration of exercise, type of exercise, energy intake before exercise, and more.

However, in the case of high-intensity interval training workouts, the body has to take in more oxygen to fuel the working muscles (in addition to using stored forms of energy), thus increasing the metabolic rate. This process continues for 24-48 hours after the exercise is over, and is referred to as EPOC, or excess post-exercise oxygen consumption (3). The degree to which EPOC occurs will vary from person to person, but nonetheless, it’s a great reason to incorporate a short and sweet HIIT workout into your routine!

Check out my Instagram for workout ideas!

BUILD A BALANCED PLATE.

We've talked about balanced meals throughout the day, and now it's time for the big meal. It's still important to create balance! Fill 1/2 of your plate with vegetables, followed by 1/3 with vegetables, and the remainder with carbohydrates. Top it all off with a spoonful of fat (like dressing or cheese) for a delicious, nutritious, well-balanced meal.

Take it one step further and eat in this order: vegetables > protein > carbohydrates.

AND FINALLY…

Please remember that one holiday, one meal, should not and likely won’t derail your routine and ruin all of your progress. If you are celebrating with family and friends, or one of the two, focus on them. Make the best choices you can, and remember that tomorrow is a new day and you can get right back into your feel-good routine then.

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References:

1. https://pubmed.ncbi.nlm.nih.gov/20125103/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121911/

3. https://blog.nasm.org/excess-post-exercise-oxygen-consumption

Best Protein Bars on the Market

Name the most convenient and arguably the most delicious sweet and healthy snack:

a protein bar.

I love a good protein bar and almost always have one (or several) on hand for “emergencies”. They’re shelf-stable, quick and convenient, and full of protein for when you need it most. Not all protein bars are created equal, though, and there are only a few I will purchase and recommend consistently.

First, let’s really define what a protein bar is. Picture your grocery store snack aisle - in most stores, there’s a section for crackers and chips, a section for packaged cookies and desserts, and a section for snack bars and protein bars. When I’m here, I’m looking for a protein bar - one that has at least 10 grams of protein for every 200-250 calories. This is how I distinguish a snack bar from a protein bar (and frankly, I think snack bars should just become protein bars, anyway). So, trade in the granola or fruit or breakfast bars for a high-quality protein bar, per the recommendations below.

GoMacro Bars

I remember packing these into my backpack in college before heading off to a 12-hour day full of classes, office hours, tutoring sessions, and the like. Sometimes I could enjoy a GoMacro bar over a 10-minute break in my schedule, other times I had to quietly open the wrapper in class. No matter when, I always looked forward to my GoMacro snack :)

To this day, I still do! Now, I get to share a bar or two with my clients after our sessions and talk about why these bars are my favorite - for taste, for nutrition, for ingredient-quality, and more.

Why I love these:

• plant-based protein blend - a blend of organic sprouted brown rice protein and organic pea protein builds a complete source of high-quality, easily digestible plant-based protein. no need to worry about lactose intolerance!

• real sweetener - most protein bars rely on gut-wrenching artificial sweeteners and sugar alcohols to sweeten their products, but not here. sustainably sourced organic brown rice syrup is processed to remove heavy metals like arsenic and lead (present in most brown rice kernels), and lend a slower-digesting sweetness to the bars. read more here

• organic ingredients - organic and sustainably sourced ingredients is GoMacro’s priority in their mission to support positive change for the planet, and to fill their bars with wholesome nutrition.

• nothing funky - everything on the ingredients list makes sense. and if it doesn’t to you, ask me and I will explain it. happily. :)

• taste and texture - the flavor is 100% real (meaning no off-taste of protein powder or artificial sweeteners lingering at the end of each bite) and the texture won’t leave your jaw aching!

• my favorite flavors: Smooth Sanctuary (Double Chocolate + Peanut Butter Chips), Timeless Treasure (Salted Caramel + Chocolate Chips), Pure Promise (Maple + Sea Salt).

AND I have a special discount code for you guys! Use “haleyhansenfitness” at checkout for 25% off your entire order! (I do receive a small commission from each order placed using this code - thank you for supporting me!)

GOMACRO BARS

Rise Bars

My second favorite protein bars are Rise Bars! I’ve been loving these for years, too - they were another go-to pack-in-your-backpack snack for long, busy days in college. And I still grab one on my way out the door these days!

Why I love these:

• high-quality protein (plant-based or whey) - choose from vegan protein bars, made with pea protein powder, or whey protein bars, made with whey protein isolate (the highest quality and easiest for the body to absorb)

• minimal ingredients - 5 ingredients or less in each bar! and every single one makes sense, and has a purpose.

• real sweeteners - nothing artificial here. these bars are sweetened with coconut nectar, maple syrup, honey or a blend of the three.

• healthy fats - the base of nuts, like cashews or almonds, provide a healthy dose of beneficial monounsaturated fats to help keep you full and satisfied.

• taste and texture - possibly the very best I’ve ever had, quite honestly. smooth, rich, soft, with the perfect amount of chew.

• my favorite flavors: Chocolatey Coconut, Maple Cashew

RISE BAR

Cooking Oils: Which to Use & Which to Avoid

The process of cooking always begins with an oil - lathered on a sheet pan or grill, swirled in a skillet, or tossed in a mixing bowl. The oils we choose can significantly impact the nutritional quality of a dish. Make sure you’re choosing the right oils each time you cook!

Background on Fats

All oils are made up of fatty acids - either unsaturated or saturated (sometimes a combination of the two). Most of us have been told that saturated fats are always “bad” and unsaturated fats are always “good”, but research is proving that’s not always the case, especially when it comes to the oils we use in cooking.

Unsaturated fats

These fatty acids have at least one carbon on the carbon chain that is unbound, meaning there is no hydrogen attached to it. There are two types: monounsaturated and polyunsaturated. Monounsaturated fatty acids have only one free carbon, while polyunsaturated have more than one. This difference in structure makes monounsaturated fats more stable at higher temperatures than polyunsaturated fats. It’s also what makes them both liquid at room temperature.

image credit: https://socratic.org/questions/what-is-the-general-formula-for-unsaturated-fatty-acids

image credit: https://socratic.org/questions/what-is-the-general-formula-for-unsaturated-fatty-acids

Both of these fats are typically considered healthy fats thanks to their cholesterol-lowering and anti-inflammatory effects, among other things (1). Most commonly, these types of fat are found in the following foods:

• Olive oil, peanut oil, safflower oil, sunflower oil, canola oil

• Nuts and seeds

• Avocados

• Fish and animal products

Saturated Fats

These types of fats have no unbound carbons - every carbon on the chain is bound to a hydrogen. This saturated structure makes these fats more stable than both unsaturated fats. It’s also what makes them solid at room temperature (think butter and coconut oil).

image source: https://socratic.org/questions/what-is-the-general-formula-for-unsaturated-fatty-acids

For years, we’ve been told that saturated fats are bad for us - that they are the greatest contributor to cardiovascular diseases, metabolic issues, and the like. However, scientists and researchers are discovering new evidence that saturated fats may not be all that bad. While they have been shown to increase LDL cholesterol (the “bad” cholesterol that can contribute to development of cardiovascular diseases), we cannot assume direct causation from correlation (2). Researchers are also discovering that this increase in LDL cholesterol in correlation with saturated fat intake cannot be identified as the sole contributor to heart disease and death associated (3).

Several studies have also been conducted to test the claim that all saturated fats are bad for heart health. Despite some mixed results and the need for continued research, we can conclude with confidence that not all saturated fats are always bad for our health. Saturated fats from certain foods like butter and red meat tend to increase the risk for heart disease and associated cardiovascular risks more than saturated fats from other sources like yogurt and coconut oil (3).

Saturated fats are found in foods like:

• full-fat dairy, butter

• red meat

• skin-on meat and poultry

• palm oil

• coconut oil

When it comes to cooking…

We have to keep in mind that whenever we cook, heat is applied to the food and whatever else is in the pan, oven, bowl, etc., most importantly including the oil used. The structure of unsaturated fats - both mono- and polyunsaturated - makes them far less stable than saturated fats at higher temperatures. When these oils are heated, they are more susceptible to a process called “lipid peroxidation” - when free radicals attack the fatty acids and induce production of harmful compounds that can damage or even kill cells throughout the body (4).

Even a heart-healthy oil, like olive oil, is susceptible to this detrimental damage - and therefore so are we - when we cook with it at high temperatures.

So, which oils should we cook with?

At high temperatures (up to 450F): avocado oil, coconut oil, and ghee

At medium temperatures (up to 375F): extra virgin olive oil, sesame oil

Important Terms When Purchasing Oils

Extra virgin (applies to olive oil): this means the oil has been minimally processed in extracting the oil from the olive, which is good!

Refined: this means the oil has been processed to some degree, which could involve heat, chemicals, or other damaging methods. Usually this is done to reduce the flavor or odor of the oil (in the case of coconut oil). Not the healthiest term.

Unrefined: this means the oil has not processed using heat, chemicals, or other damaging methods. This is good! The oil may maintain a strong odor and flavor, which is usually overpowered by the dish and flavors it is cooked in, so it’s not usually a noticeable characteristic. It’s better than a damaged, harmful oil, anyway.

Expeller pressed: also “cold-pressed”; this means that the oil has been processed using only intense pressure and friction to extract the oil from the source, leaving the oil undamaged. Expeller-pressed, cold-pressed, and unrefined are often interchangeable.

My Favorite Oils

Primal Kitchen Avocado Oil (centrifuge-extracted)

California Olive Ranch Extra Virgin Olive Oil (cold-pressed)

La Tourangelle Organic Virgin Coconut Oil (expeller-pressed)

Oils to Avoid

• any product without clear labeling of the processing (i.e. just “olive oil”)

• canola oil, grapeseed oil, soybean oil, corn oil - these are most commonly processed with harmful chemicals and high heat

References.

1. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/monounsaturated-fat

2. https://pubmed.ncbi.nlm.nih.gov/30084105/

3. https://pubmed.ncbi.nlm.nih.gov/27071971/

4. https://www.healthline.com/nutrition/5-studies-on-saturated-fat

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066722/

6. https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/BF02662990#:~:text=A%20%22refined%20vegetable%20oil%22%20may,a%20similar%20filtering%20me%2D%20dium.

Commitment + Consistency = Results

It’s a simple equation, but I know that doesn’t make it easy to apply. 

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I always remind my clients that we have only 1-2 hours together a week. It’s my job to make those hours highly effective - to commit my expertise and energy to equipping you with strength, knowledge, and tools to push you towards your goals. However, there are still 166 other hours left in the week when I’m not with my clients. 

Those 166 hours have a much larger impact on their ability to reach their goals than my 1-2 hours do. What goes on during those 166 hours? Are they still committing to their goals, and making decisions in alignment with their goals? 

What you do consistently is far more impactful than what you do every once in a while. In fact, the biggest driver of results is consistency. Let’s say I have two clients who both want to build strength in the gym, and one of them lifts for 10 minutes everyday, while the other lifts for 45 minutes once a week. The first client will most likely build strength faster and sustain it for a longer period of time. 

Let’s say I have two clients who want to improve their nutrition. Client 1 eats a serving of vegetables and a serving of fruit everyday, while client 2 eats a couple servings of vegetables and a couple servings of fruit here and there throughout the week. Client 1 will improve their nutrition faster and sustain it for a longer period of time. 

It’s not just the numbers here that determine success and fitness and nutrition, but also the behaviors. Yes, the frequency of training for a muscle group helps stimulate muscle development, and the frequency of consuming fruits and vegetables boosts gut health and energy production, among other things. But there is so much value in positive behaviors done consistently. A small, positive behavior done consistently almost always outperforms a large positive behavior done every now and then. This requires commitment to the goal and to the behavior changes required to reach that goal. We have to commit to creating an environment that supports our goal, surrounding ourselves with people who will keep us accountable and support the changes we make, and most importantly, staying disciplined and driven towards our goal even when no one is watching, even when push comes to shove.

So what does consistency mean? Consistency means implementing small, sustainable daily, weekly, monthly practices that progress towards your goal. Some examples of what this could look like:

• aiming to consume 120 ounces of water everyday

• committing to 5 workouts a week, and hiring a personal trainer to help keep you accountable

• prepping 4 nutritious recipes each week so that you don’t need to worry about cooking or ordering takeout

• walking for 20 minutes a day, at least 5 days a week

• ordering the healthier option at a restaurant, as much as possible

I emphasize small, sustainable goals with my clients because these are more likely to help us build consistency quicker, and to maintain it for a longer period of time. On top of that, these successes add up over time and boost confidence in my client’s ability to continue practicing, and to challenge themself further in the future. Small consistent successes will outrun a large once-in-a-while success any day.

Commit to that goal, and to these consistent practices, and I promise you, you’ll get there. And once you get there, you will have established invaluable discipline and commitment to yourself and your overall health that will benefit you for many years and goals to come.

Want to read more?

4 Simple Keys to Consistency

How to Stay Consistent With Your Diet

Healthy Travel Tips

Healthy Travel Tips

Listen up: these are the tips you’ll need to spend some time thinking about, planning, and making adjustments to as needed. These are NOT the “eat this, don’t eat that” or “workout like this, for x amount of minutes every single day” type of tips because that’s not how I coach, and that’s not how I believe healthy habits and success are created and sustained.

What you’ll find here are 3 questions to ask yourself as you prepare for your time traveling. These are intended to help you establish realistic goals and healthy behaviors to implement throughout your travels so that you can both enjoy yourself and experience the fun of traveling, and maintain focus on your overall health, fitness, wellness, etc. goal(s). 

I would highly recommend working with an experienced trainer and nutrition coach here. We can use our expertise and experience to guide you towards realistic, attainable, and sustainable goals and behaviors specific to YOU and your lifestyle (as well as where you are traveling to, and more). Again, this is not a one-size-fits-all approach! 

Each question is followed by a few examples of application. 

1. What healthy habits from your normal daily or weekly routine can you easily maintain on this trip? For example…

   1. Taking a 10-20 minute walk after each meal (or at least once a day). 

   2. Packing a probiotic supplement to take each morning with breakfast or coffee. 

   3. Aiming to consume at least a half gallon of water every single day.

   4. Creating time for exercise 3-4 times a week (bodyweight exercises, yoga, and brisk walking all count!). 

2. What do you want to allow yourself to indulge in that is not a part of your normal routine? 

   1. An extra glass or two of wine or low-sugar cocktail. 

   2. A couple more bites of sweet treats or less nutrient-dense foods throughout the day to enjoy the cuisine. 

   3. One or two fewer workouts in exchange for sleeping in, spending more time with loved ones, or exploring the destination. 

3. In what ways can you enhance your health, fitness, overall wellness on this trip? 

   1. Enjoy some fresh-squeezed green juice in tropical locations - it’s delicious and so refreshing! 

   2. Soak up the sun if you’re able to. Don’t underestimate the power of vitamin D! 

   3. Spend quality time with your travel buddies, or get to know the locals. Create meaningful connections! 

   4. And of course, don’t limit yourself on nutrient-dense foods. Nothing feels better than feeling nourished and satisfied while traveling! Plus, nutrient dense can be just as delicious as their counterparts. 

The best part about this strategy is that it’s designed to fit your lifestyle and enhance your enjoyment of traveling, while keeping you healthy and on track toward your goals. It’s customizable and adaptable. Make it work for YOU! 

As always, prioritize feeling your best and feeding your highest self, physically, mentally, and emotionally. 

How to Stay Consistent With Your Diet

And by “diet”, I mean “way of eating” - not necessarily paleo, or low-carb, or high-protein. However your eating habits are structured according to your goals - that’s your diet. 

Consistency trumps all. I could put a client on the most “perfect” workout program - again, according to their goals - but if they can’t stay consistent with the program for whatever reason, we will not reach our goals. The same thing goes for nutrition - I could give a client the most “perfect” macros or nutrition plan, but if the consistency is not there, it’s useless. 

An “okay” plan carried out consistently will always outperform a “perfect” plan carried out inconsistently. This emphasizes the importance of setting small, attainable goals supported by realistic, sustainable habits. Consistency is the foundation of success. 

If creating consistency has been difficult for you, you’ll find these tips helpful! 

Create a plan that works with your lifestyle. 

Your plan is your roadmap to reaching your goals. Without this, how will you know the directions to your destination? How will you know if you’re on or off track? 

This plan should include details for every area of your life, and this is where a coach provides so much value. A coach is educated and experienced in creating plans - it’s what we do. We have experience in what is realistic and sustainable for certain types of people and certain lifestyles, and of course we have the education to provide this nutrition plan. 

Your plan should cover things like:
- Macro and micronutrient intake 
- Meal planning 
- Meal composition 
- Eating out 
- Pre and post workout nutrition 
- Any allergies or intolerances
- Healthy eating behaviors (and behavior strategies)
- And more! 

Most importantly, your plan should include an “after”. What happens after the 8 weeks, 6 months, 1 year or whatever the timeline is of reaching your goals? Plan for that.

Understand the WHY of the diet, and how this aligns with your goals. 

Whether or not you’re into the science of nutrition and metabolism, understanding the strategy behind your diet can be extremely beneficial. This helps paint the bigger picture and put achieving your goals into perspective. When motivation feels low at times, which is almost guaranteed to happen no matter how driven you are towards your goals, keeping this deeper understanding of WHY and the bigger picture of achieving your goals in the front of your mind can help boost motivation and strengthen discipline. 

Discover the value of food.

Sure, food tastes good, but that’s not the only - and definitely not the most important - value food holds. 

• Nutrition. 

  Food is fuel! I know some might disagree with that statement, but try to hear me out. Scientifically, food is fuel. Carbohydrates, protein, and fats provide the energy we need to function, perform, and thrive everyday, and these can be in the form of macronutrients in food, or as stored energy in the body. Food is fuel, and just like taste is not the only or most important value food holds, neither is fuel. These are simply pieces of a bigger picture. 

  Understanding the nutritional value of food means understanding how the food and its nutrient profile will serve you and help you progress toward your goals. Look at the nutrition label to get started, and then analyze. Is it a high-protein food? Great for maintaining and building muscle, increasing satiation, and many other things. Is it a high-carb food? It’ll provide quick and sustainable energy - try to schedule consumption close to your highest activity point of the day. Is it a high-fat food? This will help promote satiation and satisfaction, as well as provide long-lasting stores of energy to tap into at any time. 

• Enjoyment. Taste. Indulgence.

  As you may have guessed, this is the number one driving force behind most of our food decisions. That makes sense, though, right? Many foods that taste good actually enhance positive emotions (ahem, comfort foods). Eating is fun, and food brings us joy. Simple as that. 

  Unfortunately, most of the foods that taste really good aren’t the greatest for us, nutritionally. These highly palatable foods don’t contribute much protein or fiber, and are usually high in refined carbohydrates and unhealthy fats. 

  Valuing the taste of food above the nutrition of the food can lead us to select less nutritious foods more often than nutritious foods, and even overeating too often, both of which will slow progress towards our goals. Don’t worry - there’s no need to eat bland foods all the time for the sake of nutrition. It’s about finding a balance between the highly palatable foods (restriction is not sustainable) and the highly nutritious foods, as well as seeking out ways to make the highly nutritious taste GOOD! 

• Social Connections.

  Food is present at almost every social activity, whether that’s a company holiday party, a family get-together, or a night out with friends. Food helps create social connections and relationships. Appreciate the way food brings us together to maintain these connections and relationships that support our overall health and wellbeing. 

  Strategize and learn to implement healthy behaviors at these social occasions to help you stay on track. Again, it’s all about creating a balance for your lifestyle!  

Ask for accountability. 

Second to creating a well-rounded plan, providing accountability is the second most valuable area for working with a coach. We are here to hold you accountable through weekly check-ins and regular communication outside of those check-ins. 

Aside from your coach, you can seek accountability elsewhere, as well - lean on trustworthy friends and family to share your goals with, and ask them to help support you in various ways. Maybe that means cooking healthier meals at home or choosing healthier restaurants when dining out. Maybe it means being your gym buddy a couple times a week or going for a walk together everyday. At the very least, sharing your goals with someone you trust can greatly improve your discipline and desire to stick to your plan. Never underestimate the power of accountability! 

Consistency is the most important factor in success. Start with small goals supported by realistic and sustainable habits to build the foundation of consistency. 

Alcohol & Fitness: How to Drink & Stay Fit

Is it really possible to enjoy alcohol AND maintain your fitness level, or better yet, continue to progress your fitness and achieve new goals? I say absolutely yes. I’m not a believer in the “fitness-freak” lifestyle that excludes fun aspects of social life - these all factor into our overall wellness! Just like there are ways to balance our food intake on different days of the week and in different environments - like when you’re cooking at home on a Tuesday night versus when you’re out to eat at a restaurant on Saturday night - there are ways to balance alcohol intake along with that. I feel like I say this all the time to myself and my friends, family, and clients, and I’ll never stop - this is not an all-or-nothing lifestyle. 

You can find your balance within every aspect of your life to continue achieving your goals. 

To help you find your balance when it comes to alcohol, I’ve included some of my best tips on how to incorporate alcohol into your lifestyle, while maintaining your fitness and keeping your goals in mind. 

When it comes to alcohol, there are 3 main things to focus on: 

• Calories in each drink 

• Timing of each drink 

• Foods associated with the environment 

Calories 

It’s very likely you already know this - alcohol is high in calories. This holds true for wine, beer, and liquor, and there isn’t really a way around this fact, so I like to discuss it first. One ounce of liquor (tequila, vodka, rum, etc.) contains about 60-80 calories, and there are almost always at least 2 ounces of liquor in a mixed drink. Then, add to that the calories from the other components of the drink, like mixers and sweeteners. By now, the calories are adding up quickly. Looking at a glass of wine, we’ve got about 150-170 calories in a 5-ounce pour. A 12-16 ounce glass of beer can bring in 150-300 calories. Over the course of one night - depending on the vibe of the night, you know? - calories from drinks can really add up. 

Now, this isn’t meant to scare you off from drinking. At the end of the day, consuming more calories than you are burning can lead to weight gain. 

So, where are these calories coming from? This answer varies from one type of alcohol to the next, but more often than not, the answer is sugar, and especially so when it comes to mixed drinks (hello, margs!). Beer is a bit different in that the calories come from carbohydrates because the alcohol is made from fermentation of grains, but at the end of the day, the body recognizes these calories as sugar, too. 

Tips: If you know you’ll be enjoying a drink (or a few) later in the day, my best tip is to reduce your carbohydrate - especially sugar - intake elsewhere throughout the day. For example, when I know there’s a glass of wine waiting for me at home or I’m going out for cocktails on a Friday night, I’ll keep my lunch and dinner a little lower in carbs and higher in protein. What this does is it saves me some room in my calorie and carbohydrate intake for alcohol later on, and the extra protein helps to slow the absorption process of alcohol (so I’m not as much of a lightweight). We’ll talk about this later on, too, but another tip is to keep the meal or foods consumed alongside the alcohol lower in carbs and sugar, and higher in protein, as well. 

And of course, choose lower-calorie and lower-carbohydrate options! I recently enjoyed a margarita one night getting Mexican food with friends, and I couldn’t believe how sweet it was. Ask the server or bartender to hold the sweetener, if you’re ordering cocktails, and replace it with soda water or diet tonic and a couple wedges of citrus, like lemon, lime, or orange. If the marg is a must, ask for a “skinny margarita” - just tequila, orange and lime juice, a splash of agave nectar, and ice.  

Timing 

The second important factor to consider is timing. Studies have shown that post-exercise muscle protein synthesis is reduced when alcohol is consumed shortly after a workout. In this study, one group was given a workout to complete three different times, each time with a different post-exercise meal combination: one with just protein, one with alcohol and protein, and one with alcohol and carbohydrates. Muscle protein synthesis was least affected - meaning it was at its highest rate - when the workout was followed by protein only. When the athletes consumed either of the meals containing alcohol after their workout, muscle protein synthesis declined. 

What this says is to not drink a beer after your workout, right? Well, kind of - if you want to look at it in its most obvious, simplistic format. We can further apply it by understanding that muscle protein synthesis is a process that can occur all day, everyday, just at different rates. After resistance training, MPS is working most efficiently, which is why following a workout with protein is very beneficial for muscle growth. We know from the study above that consuming alcohol, let’s just say, in your post-workout protein shake will most likely slow the rate of MPS and therefore affect muscle growth. 

Now let’s zoom out and look at real life.

Tips: Let’s say you’re planning to workout on Friday afternoon before meeting friends for a drink. You might not feel like eating a large protein- and carb-rich meal afterwards, but you don’t want to waste the workout by heading straight to the bar. Supplementing with a protein-rich snack or protein shake can boost muscle protein synthesis before alcohol has the chance to inhibit the process. 

And of course, not many of us are interested in being the person who turns down a social outing because it could slightly slow their fitness progress, right? Another option is to plan ahead - if you know you have plans with friends that involve some drinking later on in the day or week, move your workout up in your schedule (ex. Friday afternoon to Friday morning) to give yourself enough time to properly replenish and refuel your muscles. 

At the end of the day, because MPS is a process that occurs around the clock, ingesting alcohol at all will affect the rate of MPS. If your goals are to increase muscle mass and reduce body fat (or one or the other) it’s important to limit overall alcohol consumption and focus on key macronutrients to support your fitness goals. 

Foods Associated with the Environment

Last but least, we should also consider where else calories can come from in an environment where alcohol is present - FOOD. Snacks, appetizers, and late-night cravings are probably the most common foods associated with alcohol. Think about your weekly happy hours, or dinner parties with friends, or late nights out at the bar (when you come home at midnight and that frozen pizza is suddenly extra mouth-watering). What types of foods are typically present? I know for me, if I see cheese curds, chips and queso, or fries on the menu and there’s a margarita or glass of wine in my hand, I’m much more likely to get the appetizer alongside my beverage. Obviously, these foods bump up the calorie count of the night (fat and carbs, mainly). Coupled with one or two (or four) drinks… you can see where this is going. 

Tips: Just make healthier choices, right?! Well, yes, of course. If you’re hungry and plan on getting a snack at your happy hour, take an extra minute to browse the menu - find something with veggies and/or protein. Commonly healthier choices include veggies and hummus (or at the least the charcuterie board that includes a few veggies with all the meat and cheese), a side salad, dressed up cauliflower or brussels sprouts (try to avoid fried ones), and tacos with grilled proteins. 

Another tip is to snack before you leave the house - if your fridge is stocked with healthy food, you have healthy options at the ready to fill you up! In addition to saving calories, you’ll save a good chunk of change, too, by not ordering appetizers. 

I hope you found this post helpful! Most of all, I hope you’re able to find a healthy balance with food, fitness, and life. There is no need to miss out on unforgettable memories in life to achieve fitness goals. You can enjoy both!

4 Simple Keys to Consistency

Whether you’re working towards fitness, nutrition, work, or general life goals, it’s important to maintain consistency during the process as well as after you achieve the goals. “Just keep doing what you’re doing” sounds great, but it isn’t all that easy. Here are four simple and practical keys to maintaining consistency in your everyday life. 

Build upon small goals. 

Starting with small, attainable goals builds confidence, and over time, this confidence is key to challenging yourself and achieving larger and larger goals. These small goals also help to create useful habits that accelerate your achievements and expand your capabilities. Think about setting daily and weekly goals to broaden your healthy habits. 

Set up your environment for success. 

So much of what we do everyday is based on our environment. Common examples of this are eating mindlessly, constantly checking our phone or social media, and forgetting to drink water throughout the day. By creating a healthy, goal-oriented environment, we can set ourselves up to more easily achieve our goals, small and large. 

Create an accountability system (or community). 

Just like our physical environment influences our behaviors, our social environment can do the same. Call on close friends and family members for accountability simply by sharing your goals with them. Take it one step further and ask them to join you in the process! Never underestimate the power of unity. Over time, this accountability support system works to keep you inspired and focused on your goals. 

Fall in love with the process, not the product. 

Last but not least, learn to fall in love with the process of achieving your goals. Cultivate confidence as you achieve your small goals and set up your environment for success. Find joy in challenging yourself alongside family and friends. 

Falling in love with the process, not just the product or your ultimate goal, helps to solidify your new healthy habits, and to continue cultivating confidence in your ability to challenge yourself, set new goals, and achieve them. 

My Daily Gut Health Habits

Since I began struggling with digestive issues a few months ago, I’ve been diving into research and information to help alleviate the symptoms. If there’s any part of this journey I’ve enjoyed, it’s the research - hands down. And as I’ve tried this, that, and the other, I’ve been successful at times and not so successful at others. What worked for one person might not have worked for me, and what works for me might or might not work for you. The human gut is an absolutely incredible thing - research is developing and probably always will be. Always talk to your doctor or registered dietitian before making any major dietary or lifestyle changes!

Here are my daily gut health habits:

WATER. Water, water, water.

I start hydrating myself the minute I wake up - after 6-7 hours of sleeping, my body is slightly dehydrated, so I want to start rehydrating it before I do anything else. I drink about 8 ounces of water before coffee or pre-workout.

Gut Power Drinks

You’ve probably heard me talk about this stuff a million times now, and for good reason. This blend of pre- and probiotics helps to balance the gut bacteria, feeding the good guys and pushing out the bad guys. I take one scoop a day in a smoothie, cup of black coffee, or homemade latte. If you decide to give it a try, use “HUNGRYHALEY” for a discount on your first order!

Limit Caffeine

I do lovvvvve my coffee, but too much of it, and my tummy doesn’t love it so much. Caffeine activates the sympathetic nervous system, turning on the “fight or flight” response and releasing cortisol. This process sends blood away from the digestive system and towards the working muscles, making it difficult to digest food and absorb the nutrients. Some people can handle more caffeine than others, so find out what works for you. Start with a small cup, and monitor how you feel over time as you drink more. My body can only handle about 150-200 mg of caffeine a day before my stomach gets upset and my sleep is compromised.

Pre- and Probiotic-rich Foods

Pre- and probiotic supplements are great, but food sources are better - you’ll get additional nutrients like protein, fiber, calcium, and more. My favorites to incorporate are yogurt (either Greek or coconut), kombucha, sauerkraut, cooked and cooled sweet potatoes (resistant starch!), asparagus, and onion and garlic. This is another topic that is super important to discuss with your doctor - some people might not tolerate these foods well if there is a significant imbalance in gut bacteria (“dysbiosis”). Your doctor can help you determine this and how to rebalance.

Prioritize Vegetables, Healthy Fats, and High-Quality Protein

This one is very specific to me. Of course, I’d suggest a balance of these foods for most people just to have a generally healthy diet and lifestyle. What I’ve learned, through trial and error and tuning into my body, over the last few months is that gluten and most grains tend to not agree with my body. I’ve also learned that my body struggles to digest high amounts of whole food protein sources (like meat, eggs, fish, etc.), so I need to obtain protein from sources like plant-based proteins, protein powders, and yogurt. The overall emphasis here is on listening to your body and identifying foods that cause inflammation for you. Again, what might be inflammatory for another person might not be for you, and vice versa. Again again, always speak with your doctor before eliminating a food group from your diet.

Digestive Enzymes

I started taking these regularly with each meal (or as many meals as I could remember to take them) about 3 weeks ago and noticed a difference in my digestion after each meal within just a few days. Digestive enzymes work by priming the digestive system with the enzymes it needs to efficiently break down food and absorb nutrients. I’ve been taking the blend from Whole Foods and love it! Keeping it on my kitchen counter when I’m at home and on my desk when I’m at work helps me remember to take it with each meal no matter where I am!

Relaaaaaax

This is something I’m learning how to do just for, you know, overall health - mental and physical. The brain and the gut are connected through one of the largest nerves in the body, the vagus nerve, which transmits information from the brain to the gut and from the gut to the brain. When we’re mentally stressed, our gut doesn’t function properly. Digestion slows and gut bacteria can become imbalanced. When we’re physically stressed (sleeping too little, training beyond recovery ability, suffering from digestive issues), our brain doesn’t function properly. How do I manage stress?

• Implementing a self-care routine - morning and night routines (skin care, supplements, coffee, water, etc.)

• Asking for time to myself - I neeeeeed this, and I’m still getting used to asking for time alone (now that I don’t live alone anymore). It’s so important for my mental health!

• Making time for fun with family and friends - trying new restaurants, cooking together, walking by the lakes, etc.

• Talking to a licensed therapist regularly

Of course, these are ways I manage my own digestive health - yours might look different. Try a few different things and see what works best for you. :) If you are experiencing any digestive issues, it’s best to speak with your doctor, registered dietitian, or gut-health specialist before trying any remedies on your own.

I hope this post helped guide you and inspire you to prioritize your digestive health. I know that I am my best self when I’m my healthiest self, so that’s why this stuff is so interesting and important to me, and I want to share that with everyone I can because everyone deserves to feel and be their best!

Focus on the Process Before the Product

We set goals with the purpose of achieving an outcome. And in order to achieve that outcome, we must implement certain behaviors, habits, and routines into our lifestyles. Maybe we want to run a 5K, or eat fewer processed foods. Maybe we want to get that promotion at work, or save more money each month. Whatever the goal, there is an outcome, and there is a process we must go through in order to achieve that outcome. It’s common to focus on the outcome, or product, when we are chasing our goals - and this isn’t a bad thing to do - but it’s much more beneficial to learn to focus on and appreciate the process. 

Focusing on the process teaches us discipline and consistency.  

By shifting our attention from the product to the process, we learn to develop the discipline and consistency required to achieve and maintain the outcome for the long-term. Embrace and enjoy this! Developing discipline and consistency can be challenging, but so rewarding. Learn to love the discipline and crave the consistency to maintain your outcome. With discipline, we gain the skills needed stick with our habits even when we aren’t feeling motivated. With consistency, we’re able to reap the rewards of our hard work for the long-term.

Focusing on the process builds confidence and creates healthy habits. 

By shifting our attention from the product to the process, we present ourselves with small opportunities to practice discipline and succeed in our everyday goals. Over time, these small successes add up - we build confidence and confidence, and we can challenge ourselves more and more to continue progressing and achieving. 

Setting and achieving goals shouldn’t be only about achieving that goal. Setting and achieving goals should be about changing behaviors - evaluating your current habits and areas of improvement, and then creating the healthy and sustainable lifestyle you want to live. 

Fall in love with this process, and you’ll learn to stay disciplined and consistent, creating a more sustainable and enjoyable product. 

Some final thoughts…

You might be thinking, “okay, this all sounds great, but how do I just switch my mindset from product-focus to process-focus?” Not to sound annoyingly cheesy or sales-y here, but this is where working with a certified coach or trainer is SO beneficial. We can help you set long-term goals and then strategize short-term goals to lead you there, all while sticking by your side to encourage you, support you, and help make any adjustments along the way, if needed. Focusing on the process takes practice and time. It’s sometimes easier said than done, too, but it is by no means impossible.

You have what it takes within you.

The Growth Mindset

We live inside of our minds. We wake up here, fall asleep here, and move through our days here. Just like we take care of our homes to make them pleasant living spaces, we also want to take care of our minds and develop the right mindset to make these positive, productive, and pleasant living spaces. This is the growth mindset - believing in your ability to accomplish your goals through creating healthy routines, developing discipline, and seeking information to expand knowledge and growth, and viewing every situation as an opportunity for learning and growing. 

How do we train ourselves to think this way? 

Build and strengthen self-esteem through self-care and self-love. 

Self-care has become a bit of a trendy term - it’s simple, though. Think about the basics: regular exercise, proper nutrition, adequate sleep, and stress management. These build the foundation of self-care, and they look different from person to person. Throughout each of these, speak kindly to yourself as you discover what works best for you. Build yourself up and find peace in the process of learning to understand yourself more and more. Find an exercise routine that brings you joy and energy. Nourish your body with healthy, nutrient-dense foods. Get in the habit of falling asleep and waking up at around the same time each day. And most importantly, engage in activities that help you cope with and release stress. 

Set achievable, sustainable goals. 

The keywords here are achievable and sustainable. Achievable - challenge yourself, of course, but be realistic when setting goals. If a goal is too far out of reach, you’ll likely end up feeling discouraged for not achieving it. Setting achievable goals can both challenge you AND boost self-esteem when you do achieve them. Sustainable - set goals with habits and results that can be maintained long-term. If achieving a goal involves following a restrictive diet, or working 10-12 long hours everyday, it’s likely not sustainable. Set goals with habits and results you feel confident about maintaining for the long-term. 

Practice gratitude. 

Practicing gratitude plays an integral role in creating a growth mindset. It’s a simple and effective way to refocus your mind - keeping you in the present moment, but shifting your focus to moments, things, people, etc. to be thankful for. As a result, this practice highlights the bright side of every situation. Simple ways to incorporate this throughout your day would be to list 3 things to be grateful for in the morning and at night. The best way to do so is to just do it - create gratitude reminders on your phone and throughout your home and/or office. This will remind you to stop and take a moment to express gratitude. 

Find the learning / growing opportunity in every situation. 

At the very core of developing the growth mindset is this practice. Similar to the gratitude practice, this involves developing the habit of seeing - and focusing on - the opportunity to learn something new and grow from every situation. It takes practice to train your mind to look through this lens, especially when the situation isn’t a positive one. However, developing this skill is how we master the growth mindset. Learning to view setbacks through a forward-thinking lens focuses your mind on the things you can control. Combined with the other tools mentioned here, you’ll now be able to take control - with boosted self-esteem, your eyes on the goal, and your mind focusing on gratitude and growth. 

These tools are not stuck within the walls of fitness and nutrition goals. They span goals in all areas of life - work, relationships, spiritual health, personal development, and more. They’re simple, and most importantly, sustainable. Make your mind a positive, productive, and pleasant living space!

Discipline Over Motivation

Preface: 
7 years ago, as a high school senior trying to please others and herself through my physical appearance, I thought discipline signified power and perfection in diet and exercise, which I so badly wanted. 3 years ago, as a college junior wanting nothing to do with any sort of diet or the word itself, I thought discipline signified disordered eating and an unhealthy relationship with food and exercise. Now, I finally understand what discipline really means. (read more about my story here)

It’s not as “black and white” as I had thought, both when I was in high school and college, but from different perspectives. I understand what can lead people to believe both of these definitions of discipline - diet culture for one (power and perfection in achieving a certain body shape/size) and the strong intuitive eating and body positivity movement for the other (disordered eating and an unhealthy relationship with food and exercise). Neither of these are totally wrong. Discipline can certainly become a desire for power and perfection, in which case it would very likely lead to an unhealthy relationship with food exercise. Many, many people experience that, myself included. 

However, discipline can be healthy. Discipline can advance you toward your fitness and nutrition goals without morphing into a restrictive diet and exercise plan… or worse. 

You might be reading this and wondering why I need to point that out. It’s because I know a portion of people reading this have the same background that I do, and for some it may not be a background - it may be the current situation, in which case I recommend clicking away from this post. I need to recognize both viewpoints - those who have experienced disordered eating and those who have not.

It’s January, which means goal-setting is trendy and motivation is high. Most of us are setting goals this time of year, fitness- and nutrition-related or otherwise. This is great! Let’s use this high-energy motivation to get rolling, making a structured plan to progress towards our goals. However, we also need to think about how we will keep progressing in a couple months, when motivation has waned and the temptations to revert back to old unhealthy habits seem much stronger than they do now. That time will come - it’s inevitable because we’re human and we live in the real world - but that doesn’t mean we need to give in. 

We need to develop discipline.

First, I want to point out that discipline does not mean extreme restriction. Here’s what’s different about discipline versus motivation. Motivation is external, meaning that most of the time, we need to find it and that takes a lot of energy. It’s like willpower - it’s a great kick-start fuel, but eventually, it runs out. Then what do we do? 

Then, we rely on discipline.

Discipline is internal, meaning that by developing healthy and productive habits that progress us towards our goals, we will always have it within us. 

Discipline is the act of implementing behaviors and creating healthy and productive habits that provide long-term support in achieving our goals when motivation is low. Improving discipline through behavior change and habit creation pays off later in the year. With discipline, we can still feel focused on our goals later in the year, and by this time, have already made and continue to make significant progress in our journeys to achieve the goals and resolutions we set in January. 

Discipline is a habit, motivation is a feeling. Discipline is a long-term support system, motivation is a short-term tool. Both are helpful, but it’s important to recognize the purpose of each, and to cultivate healthy levels of both to support us through the journeys to achieving our goals.

How can we develop discipline?

Because discipline is internal, it’s individual. When thinking about ways to develop discipline, we need to think about our own goals and the habits we can create that will progress us towards achieving those goals. For example:

Goal: get to the gym 5 mornings a week.
Habits:

• lay out your gym clothes the night before and have everything packed and ready to go.

• get in bed by 10PM, without your phone or other devices.

• invite a friend to come workout with you a few days to promote accountability and make the workouts more fun. 

Goal: reduce consumption of processed sugar.
Habits:

• don’t keep treats made with processed sugar in the house.

• replace those with snacks and desserts made with dates, so that you can still satisfy your sweet tooth and prevent feelings of restriction and deprivation.

• balance each meal with lean protein, complex carbohydrates, and healthy fats so that you feel full and can limit other cravings. 

Notice how each of these habits are specific and sustainable - specific so that we can monitor them and hold ourselves accountable, and sustainable so that we can continue them year-round and for years to come.  

Discipline is a habit, motivation is a feeling. Discipline is a long-term support system, motivation is a short-term tool. 

Both are helpful, but it’s important to recognize the purpose of each, and to cultivate healthy levels of both to support us through the journeys to achieving our goals. 

Find Your Balance: What "Healthy" Means to You

There is, technically, one definition of the term “healthy”. However, there are many ways to apply it - in fact, there are as many ways as there are humans on this earth because healthy is not defined only by a food’s nutrition label or a workout’s estimated calorie burn. Similarly, what is healthy for you may not be so for me. Of course, there are general exceptions to this rule: broccoli is nutritious, walking is good for the body, 7-8 hours of quality sleep is important, etc. - but those are, like I said, general. How do we uncover the specifics of healthy and apply this to our own individual lives? 

Here are some questions and example scenarios to consider as you start setting goals and consider making some lifestyle changes, and most importantly, evaluating your current habits and daily routines. Keep in mind that this process takes time. Ask yourself these questions regularly and record your answers by keeping a journal (don’t rely on “mental notes”). Each day, each week, and over time, each month, review your responses and use this information to guide yourself through the beginning of the change process. 

How do I feel, physically?

If it was a meal, notice the signals your body is sending you. Are you satisfied? Energized? Are you feeling lethargic? Bloated? Be mindful about the way foods make you feel after you eat them, and use this information to help guide your decisions at future meals. Notice how I said guide, not determine or restrict. My favorite pizza does not leave me feel the same way a bowl of brown rice and roasted veggies does. Of course! I love both of those meals and include both of them regularly because both satisfy me in different ways.

If it was a workout, are you tired? Exhausted? Or are you excited and ready to take on the day? How do your muscles and joints feel? Take note of these signals - your body is speaking to you! Ignoring what your body tells you can easily lead to burnout or, even worse, injuries. Most importantly, your workout should not leave you drained every single day - that’s a common misunderstanding these days with the popularity of circuit-training and HIIT workouts. Move your body and challenge yourself, but there is absolutely zero benefit in going balls-to-the-wall 5-6 days a week.

How do I feel, mentally?

Food: Satisfaction is an important component here, too, not just physically. Are you still thinking about food, maybe something sweet? Or was that meal perfectly balanced with all the flavors and textures and aromas you were craving? Were you able to enjoy the meal with loved ones? For me, that usually boosts the mental satisfaction I feel after eating - sitting around the table, engaging in conversations, talking about food and life and whatever else comes up. I enjoy eating alone, sometimes, but doing so every single night tends to get old, so I love incorporating meals with friends and family every week.

Exercise: Did I challenge myself? Or did I take it easy? Was I focused, or was I thinking about something else? For some, exercise is their only chance for “me time” throughout the day, so they find un-plugging from the rest of the world for 30-45 minutes easier than others, who might dread exercise. Do you feel more relaxed, or more anxious? Exercise is a proven method of reducing stress, so if you’re noticing feelings of heightened anxiety or stress post-workout, that might be a sign it’s time for a break.

Did I enjoy that?

Food: How did the food taste? What was the texture like? Did I have fun cooking it? A good, juicy, cheesy burger is one of my most crave-worthy meals, but I only eat it at certain restaurants because 1) I just cannot replicate it at home, and 2) some restaurants do it better than others. Or if you visited a restaurant, how was the service and the atmosphere? Would you visit again, even if the food or service weren’t that great but the other was? If you ate with others, did you enjoy the company? Honestly, I’ve eaten with some people and left the meal not wanting to eat with them again (hey, just being honest!).

Exercise: I’ll be brutally honest again - I really don’t enjoy group exercise classes, and I would much rather workout alone than with a friend. My workout time is my me time! But some love group classes and finding their workout buddy. If that keeps you moving regularly, that’s great! These classes and group environments can be essential sources of support for so many people who find it difficult to just enjoy moving their bodies. What makes exercise FUN for YOU?

Will this behavior help me accomplish my goals, or will it create barriers?

Food: Will writing down the foods I consume everyday for a week help me snack less? (Hint: it’s very likely). Will that one extra glass of wine really negate all the other nutritious food and beverage choices I’ve made this week? (Hint: it’s not likely). This is a great example of applying the practice I discussed in my last post: zooming in and becoming aware of the nutrition facts of a given food, beverage, or meal, and then zooming out for a better view of how that food, beverage, or meal fits into your week. If you’ve been able to stay mostly on track Monday-Friday - eating your veggies, whole grains, and lean protein (also sleeping well and managing stress!) - then, like I said earlier, it’s not likely that an extra glass of wine on Saturday night will result in a significant setback in reaching your goals. On the other hand, mindlessly snacking on the donuts at the office a few days a week can really add up. Boost your awareness of this habit and hold yourself accountable to making more mindful, nutritious choices by writing down the foods you eat everyday. You’ll begin to see the habits that create barriers to accomplishing your goals.

Exercise: Will an extra 10-15 minutes of walking each day help me move more throughout the day? Absolutely, especially if you’re like me and work a 9-5 desk job 5 days a week. Will taking the high-intensity spin class at the gym every morning help me boost my upper body strength? I doubt it. Speaking of goals, make sure you’re setting them properly and effectively. Be clear with yourself (and your certified personal trainer, if you have one) about your fitness goals, and prioritize the workouts and movement patterns that will progress you towards reaching those goals. If your goal is to improve your cardiovascular fitness, that spin class would be a good idea once or twice a week. If your goal is to see some serious upper body gains, incorporating resistance training is a much more effective method of achieving that goal. Be clear. Be realistic. Challenge yourself.

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Thanks for reading! I hope these tips are helpful as you begin incorporating new healthy habits, new foods, new workouts, etc. into your lifestyle. Come back next week for the next Find Your Balance post!

Goal-Setting: Be S.M.A.R.T.

‘Tis the season for setting new-year goals and resolutions! I’ve never been one who absolutely needs to set goals, but I do enjoy the process of thinking through what I want to accomplish and how I can push myself to achieve that. This year - after a challenging and eye-opening year like 2020 - I AM setting intentional goals. Some will be small (ahem… make my bed every morning) and some will be big (gather resources needed to start and succeed in my business). 

WIth goals and resolutions, and high hopes for a much better year than 2020, on my brain and everyone else’s, I wanted to share a tool to help us set challenging, achievable, and sustainable goals. It’s called being SMART. 

Specific

Give me the details! What exactly do you want to achieve this year? When do you want to accomplish this? How do you plan to do so? Goals are specific when a third party (not you or your friend, let’s say) is able to understand exactly what the intended outcome is. For example, I want to make my bed every morning. A less specific version of this goal would say “I want to make my bed more” while a more specific version would say “I want to make my bed every morning before I make breakfast.” Now I’ve also attached my goal to another activity I already do everyday - make breakfast. This will make it easier for me to simply take one extra minute before making breakfast to make my bed.  

Measurable

Because monitoring progress is one of the best parts! How will you track progress towards your goal(s)? Without a measurement point, it’s impossible to determine whether or not a goal was achieved. For example, a goal that says “I want to increase my strength” can become measurable by instead saying “I want to bicep curl with 20-lb dumbbells by the end of January.” I’ll know I achieved my goal when I’m able to consistently curl with 20-lb dumbbells at the end of the month. Use measurement points as a source of encouragement, too! For this goal, I can add a measurement point halfway through the month - performing 2 reps of bicep curl with 20-lb dumbbells, let’s say. When I achieve that, I’ll know I’m on track to achieving my ultimate goal. 

Attainable

Challenge yourself, of course, but think realistically. Is the goal you are setting actually attainable within the specified time-frame and with the resources you currently have? For a very “2020” example, let’s assume gyms in Minnesota stay closed through the end of January and into February. If I don’t have access to a treadmill, but my goal is to run a 10K on January 31st, my goal is most likely unattainable. I should set a goal for which I have the resources and time to achieve, and one that will challenge me without defeating me. If you’re still working out from home, think of creative ways to challenge yourself with the equipment you have on hand. 

Relevant 

What matters to YOU? I’m predicting many start-up business-related goals for 2021, since 2020 was what it was. Just because you see that all over social media doesn’t mean you need to start your own business and scale it to 6 figures by June. No no no. If cooking isn’t your favorite thing and you can afford takeout everyday, don’t set a goal to cook every meal you eat. Think about your job - are you ready for a promotion, or did you just start at the company? Think about your hobbies - do you enjoy reading? What kinds of books? Think about your daily routine - do you want to wake up earlier and write in a gratitude journal before work, or would you rather get a workout in? This is your life and these are your goals. 

Timely

Most importantly, set a time frame around your goal. When do you want to achieve it? Of course, be realistic - don’t expect to achieve a goal overnight (unless your goal is one good night of sleep). But also, challenge yourself. For fitness / nutrition-related goals, work with a certified personal trainer / registered dietitian to help you determine a realistic time frame for creating an action plan to achieve your goals. 

Do you feel SMARTer about setting goals this year? Good - you are! Before you go, take a moment to read through the following questions to help you think more about your goals. 

1. What is my goal? 

2. Why is this goal important to me?

3. What is one actionable step I can take towards achieving this goal?

4. When do I want to complete this goal?

5. What obstacles might arise during this process, and how can I work to overcome them?

I’d love to hear what your goals are. Leave a comment below!

Find Your Balance: A Perspective on Healthy Food

“Eat this, not that” messaging from diet culture has convinced us that certain foods are good and others are “bad”, but it's not that simple. Just like your overall health is dependent not only on the number of calories or nutrients you consume everyday - sleep, stress, relationships, and more are also significant factors - a single food’s calorie count or nutrition label are not the ultimate determination of health.

I like to think of this process as zooming in and zooming out. Let’s talk about it. 

Zoom In.

What makes a food nutritious? 

You’ve heard this all before: whole foods, fruits and vegetables, whole grains, lean proteins, and unsaturated fats. A food that is nutritious is minimally processed, has a short ingredient list, and contains vitamins and minerals. Minimally processed foods are the foods man hasn’t significantly modified, and short ingredient lists and adequate amounts of vitamins and minerals are a good reflection of this, which is why I consider these three qualities good indicators of a food’s nutrient density. 

I think of this as zooming in because we are looking closely at the nutrient profile of one food, or maybe one meal. Zooming in is important because it brings awareness of a food’s nutrient profile, and feeding ourselves nutrient dense foods is (obviously) key to achieving and maintaining overall health. However, because this one food or one meal isn’t the only thing you consume in a day (nor is it the only activity you engage in through the day), we then need to… 

Zoom Out. 

What’s the bigger picture? 

This is when we consider things like the frequency of this food or meal alongside other foods consumed throughout the day. Maybe you had a delicious, warm cinnamon roll for breakfast. What else did you eat throughout the day? A couple servings of fruits and vegetables? Good.  Other important factors that belong in this picture include: exercise routine and frequency, stress levels, quality of sleep, social interactions and relationships, and more. 

Zooming out and looking at the bigger picture is important because it gives us a better perspective - one that is exclusive to your life - and that is essential when considering your overall health. You and I can eat the same exact cinnamon roll, but we might eat different foods throughout the rest of the day, engage in different activities, sleep differently, and encounter different stressors. Zooming out reminds us that each day is more than just one particular food or meal we eat. 

For example…

Take a night out with friends - one that involves the perfect pizza and maybe a few glasses of wine - let’s say. Zooming in, we see from the nutrient profile that this meal is higher in carbohydrates and saturated fats and lower in proteins, vitamins and minerals. This is valuable information because it indicates the nutritional value of this one meal. Zooming out, we see that the rest of the day included some physical activity, and other meals contained more whole foods, like fruits, vegetables, lean proteins, etc. This is valuable information because it allows us to evaluate the entire day, week, or month, and place this one meal in your individual overall picture alongside those other valuable health indicators (sleep, stress, social relationships, etc.).

For another example…

Two of my favorite things: warm, buttery cinnamon rolls and slow, relaxing Sunday mornings. I zoom in and see that the cinnamon roll contains, of course, butter, refined sugar, and refined flour - all of which are not the most nutrient dense foods. Perhaps I can bump up the nutritional content by subbing some of the all-purpose flour for whole-wheat flour without compromising the desired texture and flavor of the cinnamon rolls. I zoom out and see that this is one cinnamon roll, one “treat”, one small meal in an entire week of eating well-balanced meals comprised of mostly whole foods. I also see that I slept pretty well the night before and made time for some enjoyable exercise throughout the day. Most importantly, I recognize that I am mindfully satisfying a craving with a food I absolutely love, and sharing the experience with a loved one (most of the time).

Zooming in reminded me that a cinnamon roll isn’t a very nutrient-dense food, though it is one of my favorites. Zooming out reminded me that this one cinnamon roll makes up a small portion of my nutrition intake throughout the day, week, month, etc. AND that I’m still engaging in other healthy activities and taking good care of myself through exercise, relationships, sleep, and more.

The practice of zooming and zooming out is - put simply - a mindfulness practice. Begin implementing this in your everyday life to gain a better understanding of balanced nutrition and  YOUR personal definition of healthy. Finding your ideal nutrition balance - your healthy - is key in practicing, maintaining and most importantly, enjoying your healthy life to the fullest. 

Come back next week for another simple step to put into practice as you continue discovering your balance. ☺️