Strategies: Solutions for Mindless snacking/stress eating, late night binges

elf

Clients often struggle with mindless snacking, or late night tv eating.
Sometimes stress eating is a concern. Any of these behaviors can crash
your physique goals.  I want to offer some thoughts on how to create new habits but first..

One of the most difficult/frustrating things for me as well as my clients is to be doing so well then have a binge or surplus of calories . I used to binge on “healthy” food. You know my watermelon story.  I’d eat a whole melon for 350g C.  Because clean food is magic. It’s not. I was still fluffy.  Carbs are carbs.  Calories put me into a surplus so my physique was a hot mess.  Ok..let’s talk about how to fix this.

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less. 

Science: I’ll keep it super simple.
Overweight

If you are fluffy (overweight) you are eating in a surplus of calories. Remember, your body counts macros
whether you do or not. Your body is storing fat.

To lose weight
To lose body fat (weight) you must be in a caloric deficit.

When you are trying to get lean, you need to be accountable for everything you put in your mouth.
That means you track everything.  The thing about ‘eyeballing’ or guessing or DGAF is that you can put yourself into a surplus of calories faster than a Kardashian says “I don’t knowwwww“.

Further information YOU need to know.
It’s important to look at your macros for a full week. So let’s say that Monday-Friday you are straight arrow and tracking like a boss. Hitting those macros spot on!  Good job! If you find yourself eating off your plan Saturday and Sunday, you will end up in a surplus for the week. Surplus is NOT going to further your fat loss goals. For many clients it’s a hamster wheel  of sads .
Oh and just in case you didn’t know.
diet

So the bottom line is, for you to make a change in your physique.. all those behaviors need to stop.

You can stop now and you can learn new behaviors or you can continue down your path of frustration. Now is the time to make choices that will forward your goals.

Some ideas for accountability.
Track everything. If you eat a whole bag of Costco size skinny pop, enter it in your tracker. Be accountable.
It is very telling as to why I’m not reaching my goals when the bag of caramel popcorn I ate was 1800 calories and 120g of fat.

Plan ahead.
If you like to sit on the couch and eat snacks that’s awesome.  Go to RippedRecipes.com and find something that will make you happy and fill you up.  Protein/carbs/fat will help you be satisfied. Box of cheezits will have you reaching for more snacks! Be smart in your snacks.
These are two things I use for tv time.
cookie

So this happened
Got this on rippedrecipes!

Put that in your tracker in the morning and make sure you eat the rest of your macros on point.
Then you have a fun, filling snack for your movie night.

Play way ahead

Fill out your tracker with food for 1 day . Eat exactly that for 7 days.  If you can’t be bothered to track daily, don’t.
Just eat what is on the menu every day and you’ll be golden. Bored.. maybe but next week plan something else.
Again.. Rippedrecipes will help you pick fun stuff.

Snack munch snack mindless snacks..
You don’t need muchie stuff in your house. Stop buying it. I said it.
I’m not even going to tell you to eat raw vegetables, I would never do that.
I do however sit at my desk and get the munchies too.  I use baked zucchini chips with savory  spices! I love that.
Light and fit Greek yogurt and SF jello are fantastic and filling.
Drink lots of water! Sometimes you aren’t really even hungry, just dehydrated!

You can also search Pinterest for “low glycemic” snacks or rippedrecipes for things like protein balls.
Those things can have protein/carbs/fats and keep you full.

Dude… Snack pudding with protein! Yass.
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Gnc baby!

Or.. Quest bar?

.qb

They have fiber to fill you up. Ripped recipes has super fun recipes for these. Yummo

More thoughts?
Volume foods are foods that you can eat more of and not spend your macros. I have several blog posts on volume foods.
You can do miracle noodles, 6 oz of Prego Light Smart red sauce and 3 oz chicken.  That will fill you up like you have no idea.  It’s about 6g carbs for that.
zuc1
Squash… volume food! My zuccinin chips. Slice one up. Bake on a cookie sheet with some seasoning. Boom.

Baked Kale chips are the bomb if you season them up! You can even set a head of califlower in the oven and roast it. It’s so good. It’s good for munchies! Very low carb.

Protein icecream is a fantasic treat that will satisfy you.  Again, Rippedrecipes, pinterest, will give you so many options. You must make the commitment to doing your best each day. You will create new habits and see yourself reaching your goals!

You must create the right opportunity to do well.
But at some point you have to just realize that you must eat less.

Stress eating.. thoughts
Memes-About-Stress
Many of us struggle with stress eating . 
One strategy that could help\is to keep a journal to see if you can pin point what is happening in your life that is triggering your stress eating.
There is a lot of information on the internet about coping with stress without sabotaging our goals.  I would for sure, suggest you research some things that might help you redirect!!!

I want to tell you though.. it may not be stress eating.

A while back, I was doing a lot of stress eating and really hard on myself. I looked back on my tracker and realized that I had been eating the Quest S’mores bar every time before I ‘stress ate’.    There is a sugar alcohol in that bar that somehow triggered me to binge.  I wasted so many days beating myself up for behaviors that were related to food sensitivities.  

I feel like this journey is one where there is continual learning.  Really examining what is happening and using strategies that are in this post could help move you forward in your journey.

I hope this helps!!

 

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This is Kitty Roo. Roo trains with Lou Ferrigno. She’s totally Bro.

Secrets to successful fat loss/prep

pan
When I began competing, it was all I thought about. I was in beast mode 24/7. I started with the determination and will of steel.
The next time I competed, I was fired up, but had a hard prep. I was sick and injured. I relied on sheer will when the motivation was lacking.

Maybe you have also felt that way when you began a program.  You were excited, on point until you got weary.
I’ll be honest.. sometimes I think of quitting when I smell the neighbor’s bbq .

Then I have to re-evaluate my whole life.

Motivation fades and discipline has to take over.

This year, I am doing a long cut. I am not interested in a fast weight drop with the potential to rebound so I have made a decision to take it slower.  I think in some ways this is a different struggle than being handed a menu with six meals of chicken turkey or fish.  I HAVE to make good choices.  I have to make choices that further my goal and it’s all on me.

The other day we drove by a QuikTrip. I saw lots of very overweight people leaving with their slushies and bags of treats. That place is heaven on earth. Every craptastic snack treat under the sun is present and accounted for!

All the people leaving looked happy.
They looked like they were going somewhere fun!
obc
For a moment I asked myself “Why do you want to be an elite athlete?”
“Why get leaner? Those people look so happy”.

Now, I know in my heart that I would never and have never been happy eating mounds of junk food. I straight up do not feel well.  Been there. I know better, but that internal dialog is a real B.  I chose my sport. I know it so I need to level up and
get my cut done.

The Mister has been with me in every prep. He seems to know the right thing to say to help me out.

SECRET
Prep in our house lasts only 18 hours.  I have to get through these 18 hours.  I can do anything for 18 hours!
That means I’m eating this weird elephant 1 bite at a time. I’ve always had better luck if I don’t look at the project as a huge undertaking.  I’m better off stringing together lots of successful days . This feels much more do-able than 4 months on cutting macros.

Cutting is hard. It’s not fun,  you do the best you can to make it as delicious as you can but the bottom line is you are eating less.  Take your project and create a small incremental goal.  One day, one week , YOU CAN do it.

Carb Cycling 101: One way to slice your cake


c1Disclaimer: There are many schools of thought carb cycling. There are also many methods to doing it.  I am showing my lifestyle clients one way to create flexibility in their day to day!

What is Carb Cycling?
If you are counting macros then you have a certain number of grams of carbohydrates that you are eating each day.
Carb cycling is simply eating more carbs on one day and less on another, instead of the same exact number of carbs each day.

Benefits of Carb Cyling:
With my clients who’s main goal is fat loss, carb cycling offers them even more flexibility in their meal plans.
It allows them to plan for social situations where they would benefit from having more carbs to work with. It helps clients feel less restricted, because let’s be real, if you are cutting you are definitely eating less!

One of my goals is to help them not feel so restricted that they binge.  Carb cycling can help them be successful by giving them  an opportunity to enjoy foods that normally might not fit their macros.

Carb Cycling is often used to break plateaus.  The body is super smart so switching things up could help keep fat loss moving.

Carb cycling is amazing in prep and off season so you can really fuel and feel at peace with your food!!

Do I “have to” Carb cycle?
No.  You can eat your  macros as they are written each day. It’s nice to have options though.
Example:
One of my clients had a dinner planned for Saturday night. She reserved 20g carbs a day for Saturday and had an extra
120g carbs for her dinner.

Can I save all my fat and carbs for Saturday night?
No. You may not.  You must be fueling your body each day. Fat cycling is not “a thing”. Your body needs the fats on your macro plan so you can be healthy. Fat in your diet can help some of us from feeling hungry.
If you are looking for a binge opportunity, reassess your goals.

Do I have to have a pattern for my carb cycling?
Well.. you could. You can test the waters and see if having a few lower carb days followed by a higher carb day works best.
Frankly,  I haven’t’ seen true scientific evidence that it has to be certain patters to make fat loss more prevalent.  I have had clients come to me on Low carb days of 20 carbs then a high carb day of 400.  I can’t even with that. No one wants to live like this. Keep it simple and see how your life unfolds. This is about YOU.  You will be happier and able to sustain your program if you figure out the best plan for yourself.

Prep girls.. you know we work hard in off season so we can do carb cycling easily in prep. It’s a game changer!

steroidmeme5

 

Other thoughts:
High carb days for training benefits is one way I use carb cycling. If I am doing a heavy leg day, dead lifts, squats, that is a great day to eat higher carb.  I use my pre-workout carbs to fuel my lift. I can eat more that day because I’m really really hungry!

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End game: You need to be in a calorie deficit (eating less overall) to achieve fat loss.  If you are training/fueling properly, you have options with your food.

ACK:*clean. There is no such thing. For the sake of this blog, I will use this term as nutritious food. Some processed foods are very solid. I like Flat out wraps. They are processed.  So is Whey and greek yogurt. I love Lenny and Larry cookies and they are A rated.. Just so you know.. I’m NOT talking about things that have to come from Mother Earth.   Candy bars are discretionary.  Potato chips are discretionary. Those things do have nutrition but we certainly don’t NEED them.  We know the difference between Tootsie Rolls and Apples. 🙂
Food quality matters to me. If you are unsure of all this.. check out this blog.

Power Pak Pudding for leaning

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Prepping/cutting is tough enough without feeling like you are missing out on treats. I have seen this product around for years but it never occurred to me to check it out.  Well.. I’m all in. I purchased the pack of 4 small sized
Fit and Lean Vanilla Cream pudding cups.   They are
Serving size 1 cup
Fat: 2.5g
Protein: 15g
Carbs 4g

You can learn more about the product at this link on Body Building .com.

This product for sure is great for girls who are struggling to get more protein in. Many of my clients work hard to get their numbers up without going over in other macronutrients.  This product is solid. I got my pudding at GNC but Amazon has it too. I think most Supplement stores have it. Chocolate and Vanilla are your options!! Whoo hoo.
xoxo

Mastering Poverty Macros on a Cut

 

munkey

This picture says everything I want to say.  In our house, when we are out of macros we say we are on
Monkey Macros.  This poor little guy is inconsolable!

If you are on a ‘cut’ or ‘active fat loss’ phase of your diet then you understand how precious each one of those
macros are each day.  I have had days where I was out of nearly all my macros by 2pm.

Let me explain.  I wake up at 4am to go train clients.  If you are a coach, or competitor that’s the normal time for your own workouts too.  I have to fuel up before I start and post workout.  By 7:30 am I’m already on Meal 2 and hungry.
The day progresses and by 4:30, I’m pretty much done for the day.   It makes no sense for me to skimp on my necessary pre and post workout macros just for the sake of having more for couch time.

My main goal is muscle development and fuel so most of my food is eaten during the day when I’m either working out or training clients.  That leaves me with “monkey macros” come late after noon or evening.

If you are low on macros, those are referred to as Poverty Macros.  It’s like stretching your money from paycheck to paycheck.  You must tread carefully so you don’t over spend and have nothing left!

One salvation for poverty macros is Volume Foods. 

Volume foods are the equivalent of shopping at the dollar store.  You get lots of stuff for a little cost.
So basically, volume foods are foods you can eat more of and that will fill you up but take very little of your macros.

Items such as
Cabbage
broccoli
Squash
Sugar Free Jello (you know you do it- it has protein!)
and my new favorite Shiratake noodles.

The Spiralizer
spir
My girlfriend, Christine surprised me with a spiralizer for my kitchen. It was the As Seen On TV version
and we vowed to try Zucchini pasta.  That moment saved my prep and my macros!
Green Zucchini is fantastic.

Zucchini is made mostly of water and but it fills you up really well.
100g of zucchini is
16 calories
3g Carbs
1g Protein
0g Fat
1g Fiber

There are so many wonderful recipes on pinterest for spirialized zucchini.
It tastes amazing. My kids actually ask for it.

shir

Miracle noodles are another great volume food.  These Shiratake noodles come in
orzo, fettuccini,  and angle hair pasta. The mister rocks these with shrimp and Thai seasonings for me.
They are Soy Free, Gluten Free and Vegan. They can be made to taste like whatever you like!
They fill you up. I ordered them from Amazon Prime! Easy peasy.

cookie
This is a 10 calorie “Miracle Noodle ” cookie!
If you click on the picture, you can see the recipe!

Macros on Miracle Noodles are
3oz
0 Calories
0 Fat
0 Carbs
0 P

Salvation.

When you become a label sleuth, you will find that you can actually fit more into your day and feel full. I encourage you to check out pinterest and RippedRecipes.com to plan your Poverty Macro meals!