My 5 Most-Effective Ways to Avoid Weight Gain this Holiday Season...and Beyond: Tip #3

Today's Tip:

Prioritize protein and fiber-rich foods

Protein and fiber-rich foods increase satiety and stabilize your blood sugar. It's a win-win because these foods provide bulk and volume without adding too many calories, so yup stay satisfied longer with fewer dips in your energy levels. You get much bang for your proverbial buck with these foods because it's hard to really overdo it: realistically-speaking, how much chicken breast can you really eat after all?!? The same goes for high-fiber foods, which have the added benefit of keeping you regular (!) If the bulk of your diet (80% or so) is comprised of quality protein and fiber-rich foods, you're well on your way to avoiding the common pitfalls that befall us when it comes to eating in a way that aligns with our goals. 

[Foods that are high in fiber & protein! Sources, clockwise
from upper-left: Greatist ~ Minimalist Baker ~
Nature's Secret ~ Livestrong

Does anyone else notice that it seems as though, right around this time of year, clean protein sources and vegetables all but disappear from peoples' consciousness?!? So while the goal may be to prioritize these foods to get the most mileage out of our calories, this time of year presents a unique conundrum. I've been to countless holiday parties between Thanksgiving and Christmas, and I'm pressed to find a green leaf, spear, or bean anywhere! Even protein un-sauced and outside of some pastry shell is hard to come by. And for those who consider raw veggies an alternative for those who choose not to indulge their every tasty whim this time of year: I'm sorry, but plain crudités is just not going to cut it.

If you think the gathering you're heading to will be a vegetable-and-protein desert, there are certain things you can do to ensure that you don't fall prey to overindulgence. Firstly, consider bringing a large dish that fits the bill. This way, even if there's nothing else at the party that you choose to eat, you have something delicious and plentiful, plus you know exactly what's in it. An added bonus? You get to show others that nutrient-dense, physique-friendly foods can be palate-pleasing, too!

Great salsa recipe from JillFit!

Healthy party dishes for your holiday fete! Sources
clockwise from upper-left: Taste As You Go ~ Pinterest ~
HuffPost

Secondly, consider eating a hearty serving of protein and veggies before you leave. That way you walk into the party ready to mingle instead of make a bee line directly to the dessert table. A protein shake with a fiber supplement added could suffice here, and its ease and portability makes it a great option if you're short on time or heading to your party straight from work (or the gym!).

3 Effective Strategies to take the Edge off Cravings

Back when I was a cardio addict, running upwards of 20 miles per week and training for road races, I had the hardest time controlling my cravings, specifically for sugary treats and breads. Pancakes, french fries, hero rolls, pastries, cupcakes...you name it, I wanted it. Although I don't know what a sugar plum is, I had visions of them, along with every other sweet treat imaginable, dancing in my head!

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When your thoughts are consumed by certain foods, it's very hard to resist the impulse to indulge a craving. The trick, therefore, is to find strategies that have you thinking less about food in general and leave you more satisfied overall.

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When I was a cardio queen, I would be so ravenous after my workouts that I would eat everything and anything in sight. Not only was my body sending me biochemical signals that it was hungry, but my mind was telling me that I had "earned" my post-workout meal. This pass I granted myself to binge would give me a high, but when scratched, the itch immediately became raw: I'd always end up feeling remorseful. As a result, I'd default to deprivation mode, swear to myself that I would exercise more willpower next time, and then further flog myself with more cardio. For the longest time, I didn't see any possible way to extricate myself from this pattern despite the fact that I was seeing few results and yet doing more and more cardio. It was both physically and mentally exhausting, given that I blamed myself for my lack of adherence and felt completely out of my power.

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It wasn't until I started strength training and reading up on performance nutrition that I realized that my regimen was inadvertently the cause of my symptoms. Sustained cardio has the effect of increasing appetite, making it harder to ignore the biochemical signals that the body needs to eat. Increased appetite often leads to overeating, which means that you have to do more cardio to compensate. I'm sure you can see how this cycle perpetuates itself.

When I stopped doing so much endurance cardio, my appetite decreased dramatically. As I gained muscle, I craved less sugary foods and was satisfied with far less food than before. Plus I spent much less time working out! Looking back, I can't believe how much time I wasted doing cardio and feeling stuck as it became harder and harder to get the scale to budge. I was very reluctant to try anything new, however, because I was afraid of what would happen to my body if I suddenly stopped doing cardio: What if I blew up like a balloon? What if I suddenly gained back some weight? What if I couldn't control my appetite? Giving up cardio meant giving up some control which was a very scary prospect. I took it slow, however, and I'm glad I did because time allowed the changes to sink in and make an impact. Adopting the philosophy "more is not better; better is better" helped me home in on what types of workouts would give me the most bang for my proverbial buck in the shortest amount of time. And the shorter and more intense my workouts, the less likely I came to experience exercise-induced hunger and cravings.

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We've all been down Deprivation Road: we know where it leads, and that's straight to Binge City! In all seriousness, I can't think of any worse way to combat cravings than to ignore them completely. When we pretend they don't exist, we ignore reality: we are playing a losing game because reality has a funny way of catching up with us but only 100% of the time! The better bet is to set yourself up to be able to ride cravings out, and a good way to do this is by incorporating preemptive cheats.

Preemptive cheats are things that you can build into your meals throughout the day in order to take the edge off potential cravings and keep you from fighting the desire to binge later in the day. I've blogged about preemptive cheats before--a strategy I learned from Jill Coleman of JillFit Physiques--and they are entirely unique to the individual. It's all about what your dietary preferences are and what keeps you both physically and psychologically satisfied. Some of my preemptive cheats are nuts, dried fruit, nut butter, and real cream in my coffee. I also operate better with a little more carbs in my diet, so I like to incorporate sprouted grain bread and starchy veggies like sweet potatoes, all varieties of squash, rice and couscous. Adding a serving of nut butter to my toast, or a handful of trail mix in the mid-afternoon helps me to navigate the middle when it comes to my nutrition.

Weekly food prep ideas + things I'm loving lately!

Happy President's Day, lovers! I hope you are as lucky as I am to have the day off! Either way, what have you done to make today great?! I shopped and meal-planned and am currently in the throes of my weekly food prep. On the menu this week: a yummy roast chicken and grass-fed beef in the crockpot. The apartment smells heavenly!

Pre-heat oven to 375.
Take a 4-5lb organic roasting chicken and salt and pepper it to taste.
Dice up a medium sweet potato, half a lg onion, and some garlic cloves and
place them in a large roasting pan with some EVOO. Put the chicken on top
of the veggies and put it in oven for 1.5-2 hrs, or when a meat thermometer reads 160.
That's it!

Pretty much anything comes out delicious from the crockpot! Take one package
of TJ's 85%/15% grass-fed, org. ground beef and place it in the crockpot over veggies of your choice.
I used frozen broccoli, onion, sweet potato, and a little cilantro. Season w/ salt + pepper to taste.
Cook in crockpot on low for 5-6 hrs, and voila!

If you read my previous post, you know that I've been busy juggling work and my internship, specifically trying to find time to produce the February newsletter for the gym. I'm happy to report that with a whole lot of effort and teamwork, we met our deadline and the newsletter went out on Valentine's Day. I was very happy with the final project! Take a look below for a preview, and visit BSF's Facebook page to sign up for the monthly newsletter!

Despite all the busy days I've been having, I've still managed to find time to curate a new list of things I'm lovin'! Because after all, we can't be all work and no play, right?! ;-) 

My latest obsession is the "Before Sunrise" movie series starring Julie Delpy and Ethan Hawke. Oh. Em. Gee. For those of you unfamiliar with the series, the first movie, "Before Sunrise" introduces us to Jesse and Celine, whose chance encounter on a train in Europe inspires Jesse to invite Celine to join him to explore Vienna on his last night in Europe. What ensues is an enchanting, romantic night shot almost entirely in real time and sets the scene for two subsequent films, "Before Sunset" and "Before Midnight," which was just released in Fall 2013. "Before Sunset" is about what happens when, 9 years later, Jesse and Celine find themselves together again in Paris for one fateful evening. "Before Midnight" wraps it all up. Do that romantic side of you a favor and go rent these movies if you haven't yet seen them! I promise you won't regret it!

I'm a huge fan of making my commute as comfortable and enjoyable as possible, so it stands to reason that I enjoy podcasts. In addition to the ones that I mentioned in an earlier post, I'm totally digging The PaleoHacks, The Paleo Solution podcast, and The Dinner Party Download podcast. I started listening to the first two to maintain my motivation during the 21-day challenge, but I'm sure I'll keep listening long after it's over. The content is great and informative, and the guests come from a variety of different backgrounds. The Dinner Party Download podcast is so clever. The template for each show is the same in that there is always a joke at the beginning to help you "break the ice" at a dinner party; there's a drink specially prepared by a bartender to fit the show's theme which could be served at a future dinner party; and there's music that again, fits the theme, and could be played at the diner party itself or in the car on the way home. It's ingenious!

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And last but not least, do yourself a favor and listen to The Temptations and David Ruffin Pandora stations. You're welcome. 

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I hope you all have a great week!

Food, glorious food!

Happy Sunday, ya'll!

Hope your weekend has been grand! I spent a lot of time catching up on Season 2 of Downton Abbey, cleaning up the apartment, and prepping food for the week. As a result, I thought I would try my hand at a food post and dazzle you with a few of my recent concoctions, haha!

So lately, I've been obsessing over one-pot dishes, especially meals that I can prepare in the Crock Pot, take little time to prep, and cook overnight. These are great because they feed me for days, and if I get sick of whatever it is, I can freeze the leftovers. It makes it much easier to choose healthy alternatives, especially when I get home at 9 or 10 at night from a late work meeting and I'm famished. I'm that much less likely to stop at the deli on the corner if I know there's something scrumptious waiting for me at home! This article has some great ideas for one-pot, post-workout fueling. I found it on the Runner's World site, but these dishes' nutritional value and healthy ingredients make them great options for any athlete (just gotta watch the portion sizes!).

I've also been experimenting a lot with what I've come to refer to as loaded tortillas. The basic concept is that whatever I have in the fridge--sweet potato, arugula, cheese, olives, avocado, ground turkey, spinach, etc--gets thrown on a whole wheat tortilla and into the oven. I top it with hot sauce, and voila! A delicious, and for the most part nutritious, meal that's ready in minutes. Here are a few pictures of some recent eats:

Loaded Tortilla "pizza" with kale, avo, sauteed tofu, hot sauce, and a little cheese

Loaded Mini Corn Tortillas with kale, sweet potato, avo, cheese, and hot sauce

What are some of your go-to healthy dishes when cooking a meal isn't an option? Are you fan of "everything-but-the-kitchen-sink" types of dishes, or do you like to use a recipe with specific ingredients and amounts? Are you going to try your own Loaded Tortilla?!

xoxo,
Hilary