–Is it a time on the clock? –Every couple of hours as your nutrition plan permits to “keep your metabolism high” –Only during your ‘feeding’ window with intermittent fasting?
Believe it or not, there is SO much confusion around when and how often we should and should[not] eat.
Some people say we should eat every couple of hours to stoke our metabolism.
Others say that eating frequently could actually be bad for us because it keeps your insulin levels too high–so they advocate for fasting.
Want to know the simplest way to know when it’s time to eat?
:: When you’re hungry ::
It’s not near as sexy as all the other messages out there, but it’s kinda the OG system we were created to run on.
Think about it for a sec…babies cry when they are hungry, and they stop eating when they are done.
Why, as adults do we complicate it so much??
Depending on how much ‘dieting’ you’ve experimented with, you may have a hard time knowing when you’re hungry…and when you’re not.
Check out this hunger + fullness scale, I made just for you 😘
It takes practice to eat by your body’s cues. So don’t worry if you can’t do it perfectly today, just practice a little more awareness, and come back to this scale over and over as needed (you can even save it).
PS. By the way, if you want to learn more about how you can become a mindful eating ninja, let me know. I’ll hook you up!
Whether you are brand new to the healthy lifestyle or consider yourself a seasoned vet, it can be challenging to stay the course when you are completely confused or bored with your options. I found when it was just me, things were pretty simple. I could just eat the same thing day in and day out, make whatever I wanted, and no one really complained.
However, throw in a husband, a couple of kids, and a business.. the game changes quite a bit. One of the things I think we have done a pretty good job with is exposing our kids to a variety of flavors early on, and we always have the “try it one more time” rule…yes, even I abide by that rule (which sometimes comes back to bite me) Still to this day (almost 33 years of trying) I can tell you I do not like olives. My kids like being able to pull the card on me when there are olives around. Paybacks.
I remember when I first started my health and fitness journey it took me a while to find a groove with my weekly menu planning and grocery shopping, and it was easy to fall off track if I got lazy or life got buys. One thing I noticed was that not planning when life was busy, just made things feel that much busier and worse.
However, over the years I’ve been tweaking and refining my system, and I feel like I have created a pretty simple system that I am able to use every single week to nail my meal plan all while keeping it healthy and on track with my weight loss/fat loss goals or any other fitness goal I might be pursuing at the moment.
One of the biggest pieces of advice I can give to you is to keep it simple. If you don’t have a lot of time during the week because your weeknights are busy, then opt for crockpot or instant pot meals, and experiment on the weekends with new recipes to throw in the mix. If you have picky eaters in your family then find some staple recipes that allow you to hide a ton of vegetables in it without being detected (I shared more about picky eaters here).
Over the last six months as my fitness and coaching business have begun to take off I have had to streamline our family’s system even more. We’ve switched over to online grocery shopping almost 100% exclusively–this helps us save money and stick to our budget because we aren’t randomly tossing items into the cart, and it also helps me stick to my meal plan and my portions. If it isn’t in the house, I won’t eat it.
My current nutrition plan still follows the clean eating principles, but has also introduced timed nutrition (eating certain macro nutrients at certain times, it is a technique that is often used with athletes and/ or body builders/ fitness models.) This has required more focus on my end. Which if you have learned anything about me, you know I am always up for a good challenge! So, what are my biggest life hacks when it comes to meal planning on a budget? Let’s get into it..
Pick one day to do all of your shopping for the week (I order and pick up my groceries on Saturday). Schedule this on your calendar. If you are serious about creating a healthy lifestyle, you’ve got to treat it like it matters to you.
Meal plan. Again, I sit down Saturday morning with a cup of coffee and plan 6 dinners. I think about breakfasts, lunches, and make sure I have healthy snacks on hand (Shakeology is one of our daily staples) for the whole family. My go to places for healthy recipes are Pinterestof course, or I use the Beachbody blog (beachbodyondemand.com)
Set aside some time to do a little prep when you get home from the store. I typically will hard boil eggs, make egg cups, and pull out any protein that needs to thaw for dinners that week. If you are super short on time throughout the week, I would suggest making up a big salad and portion it out or at the very least cut up some veggies for quick and healthy snacks. You can also cook up some chicken breast on the grill or in the broiler. If you only season with salt and pepper you can use it in a number of recipes. You can also cook up some rice, quinoa, or sweet potato for some easy to grab carbs. *Whether you are on a low carb diet or not, having these slower digesting carbs will help regulate your blood sugar throughout the day.
Keep it fresh by incorporating new recipes throughout the week/month. I usually eat the same thing throughout the week, but try to add variety throughout my days. For example, I don’t eat the same vegetable or fruit all day, but may have the same vegetable over a few days that week.
There are tons of apps available now to help you get organized with your grocery shopping. A lot of them will even keep your previous lists which can be helpful and make grocery shopping even more simple. I know how overwhelming it can be to make changes. I’ve been there! Believe me though, it is absolutely worth it to create these good habits. If you are new to clean eating or even just want to refresh your skills, I’ve created a FREE 5 day challenge. I’d love to see you there! Each day you will get some of my tips sent right to your inbox and you will be able to hang out with me and many other ladies just like you in our Facebook group.
Creating changes can be hard, but not impossible! Especially if you do it with your tribe..For more details on the 5 day challenge or on working with me fill out the contact info and just indicate how I can best serve you!
I’ll admit, I feel a little slow in joining the online grocery shopping craze, but I hoesntly kind of enjoyed it…well, more like was too much of a control freak to not do my own shopping. In all honesty I thought I was saving money too by going to different stores for different items. I’m sure you can probably relate to that thought process a little too, am I right? However, I have entered a new season and realize I simply need more time. I want more time for the people and things that matter in life. And frankly, grocery shopping and doing chores are not where I want to be spending my time, and are not tasks that are going to bring me short or long-term fulfillment.
I tried click list (a Fred Meyer brand) for the first time 2 weeks ago (getting ready to submit my third list after I hit publish), and I am hooked. I was done with my grocery shopping from clicking to picking up in about 30 minutes. One of the nice things as well is that my Rewards card is already linked to my account, meaning it stores items previously purchased to streamline the shopping experience that much more.
Clicklist may not be available in your area, but I know there are other options out there it might just take a little research to see what the grocery stores in your area offer. I am eager to try other online markets and meal services like Thrive Market, Sun Basket, or Green Chef. Initially I thought that using services like this would end up costing our family more money and wouldn’t even try to justify the cost to my hubby. After using Clicklist for a couple of weeks now I we are saving money because we aren’t tossing in those spontaneous purchases. The added bonus? I am sticking with my meal plans and therefore my fitness goals as well. Which who isn’t into that?
Want to get the most out of your online grocery shopping experience? Here are some of my top tips:
-Meal plan and have your grocery list on hand when you sit down to the computer
-Listen to a podcast or personal development book on your way to pick up your groceries instead of the radio
-Schedule it during a time you can run other errands in that area and look for off peak pick up time slots to save time
-If you have friends that use it too, maybe you can take turns picking up the orders
-First three pick ups are free, after that it’s a flat fee (this is at least true of Clicklist, Thrive Market offers free shipping on orders over $49)
If you have questions about my meal plans, workouts, or fitness in general email me at firstname.lastname@example.org and if you’ve got some tips of your own I want to hear from you! Leave them in the comments below.
I don’t know about you, but I have spent far too many summers feeling insecure in my own skin. I’ve opted for pants over shorts, skipped the tank tops, and cute summer dresses all together in lieu of something that would mask my insecurities a little more. This summer that’s going to change. Life is too precious to feel self-conscious in your own skin.
I’m ready rock this summer with confidence. I’m ready to shred the pounds and inches that leave me feeling less than, insecure, and running for cover. But more than anything, I’m ready to shred my excuses and my self-doubt. Does that sound like you too?
I am looking for 10 ladies to join me this May who are ready to look and feel their best not just for this summer, but forever.
Registration is OPEN for my Summer Shred Fitness Group!!!
What you will get:
– An entire year’s worth of exercise programming.
– A dense superfood nutrition shake that will help you fight cravings and curb hunger.
– A portion control meal plan to help you learn how to fuel your body using clean foods and the correct portions for your body.
– An accountability group with other women who are on the same journey as you.
– One on one coaching with me and weekly check ins
This has been an easy snack that satisfies my occasional chocolate craving and doesn’t derail my progress. Doesn’t hurt that they look pretty and my kids will wolf them down. I’d say that’s winning right there in and of itself!
These brownie bites only take about 6 minutes to whip up and about half as long to eat.
-1 scoop chocolate Shakeology
-1 tsp (heaping) PB
-1/2 c oats
-1/4 c water —Add in slowly while mixing so you can get the consistency right
-dried unsweetened coconut or unsweetened cocoa powder
*This recipe yields 1 serving and is the equivalent of: 1 red, 1 yellow, 1 spoon for those following the 21 Day Fix meal plan
Add all ingredients except coconut/cocoa powder to a bowl and mix until combined.
Form into little bite sized balls then roll in the coconut or cocoa powder. Store in an airtight container in your fridge (if they last that long).