So first thing you can do is portion control. Instead of having two eggs, try having one egg and half a cup of egg whites. Instead of half an avocado, try having a quarter. Instead of putting a tablespoon of olive oil in your pan, try using coconut oil spray.
Try substituting foods that are barely noticeable - for example egg whites have basically no fat while an egg has 6g of fat. You can swap out two eggs for egg whites on your avocado toast and you just saved 12g of fat.
PB2 is a great option too - powdered peanut butter - instead of 1 Tbs. nut butter, try 2 Tbs. of powdered. You just saved 14g of fat. Now this isn’t to say nut butters are “bad” for you, they aren’t but if we think if food as a budget we have to spend each day relative to our goals, then you have a certain amount of fat grams to spend and it’s up to you how you want to spend them.
I also recommend ditching salad dressings and sauces which often add very little to dishes...
Do you have a sweet tooth? I had a BAD sweet tooth for years and would bake constantly, snacking on cookies and muffins. I couldn't understand why I couldn't drop this stubborn fat. I was using agave and maple syrup! Healthy sugars, right?
Turns out I was eating wayyyy too much sugar. When I quit ALL added sugars for 30 days, I magically (okay, not magic, #science), lost 3lbs easily and mainly off my belly.
I learned that sugar was making me fat...
My nurse brain turned on and I realized this was because of sugar triggering the release of the powerful hormone insulin.
Insulin is so powerful that it actually tells your body NOT TO BURN FAT.
Every time I ate sugar I was telling my body to hold onto fat and to store carbohydrates.
I was sick of busting my butt in the gym to be GAINING weight and decided it wasn't my workouts. It was my nutrition.
So now I eat low to no-sugar and my clients follow the same protocol for their BEST physique results possible.
CONFESSION: I love nachos! But I honestly feel like crap after I eat traditional tortilla chips loaded with cheese and sour cream. So I've concocted a healthier option for ya'll! (You can take the girl out of Texas, but you can't take the Texas out of the girl.)
Super Cheesy Nachos
1 bag Brad's Veggie Cheddar Chips
4 Tbsp. Honest Stand Spicy Nacho Dip or Siete Queso
2 Tbsp. salsa
1 mini guacamole pack
4 oz cooked 93/7 ground beef (or shredded chicken, shrimp, beans or tofu)
Heat nacho dip up in microwave for 1 min stirring every 20 seconds. Place chips on a plate and top with beef. Drizzle nacho dip over top, add salsa and guacamole pack.
- Green onions
- Jalapeno slices
- Nonfat greek yogurt
- Chopped cilantro
- Grilled Street Corn
- Diced chicken, chile lime shrimp
- Black or pinto beans
Carbs: 34g, Fat: 25g, Protein: 32g
(Save on fats by using chicken, shrimp or beans. Can also skip guacamole.)
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Do you think as a nutrition coach I never fall into a pint of ice cream failing to come up for air? You would be wrong.
Sometimes I get major ice cream cravings. Like "Let's eat the whole pint & see what happens!" cravings. Not "I'm going to eat 1/2 cup of Halo Top and stop."
Recently I’ve been having ice cream cravings HARD. Could it be because I live Hawai'i now? Perhaps.
So I tuned into what I was really craving - which was the ENERGY of ice cream.
See foods have different energies. I realized I was craving ice cream because I was craving cold, creamy, sweet and fruity. Ice cream is not the only thing that fulfills that. What else could?
My instinct was Greek yogurt, fruit, and yummy toppings so I headed to the store and stocked up on nonfat Greek yogurt, berries, cherries, sugar-free chocolate syrup, and some TruWhip.
I made this insanely delicious bowl - I call it a Chocolate Cherry Sundae.
1 cup nonfat Greek yogurt
Maybe. A lot of times we think "smoothie, healthy!" But there are a lot of factors that go into a smoothie being a food that will help you achieve your physique goals:
1) The right quantity - it's easy to overeat calories in a smoothie because liquid calories are not as satiating as whole food calories, so make sure you measure your peanut butter, fruit and protein powder instead of just eyeballing it.
2) Beware of pre-digestion - a smoothie is technically pre-digested so it will be absorbed more quickly than a whole meal which can lead to blood sugar spikes. Best to have a smoothie pre or post workout when your body can utilize the quick carbs well.
3) Avoid adding sugar. If you add agave or maple syrup to your smoothie thinking you're doing something healthy, you're not. The sugar + fruit + pre-digestion = big insulin spike.
Here are my keys for a great smoothie:-
Add at least 25-35g protein powder
Add 1 Tbs. fat like cashew butter to slow digestion
Add some greens
We'd love to chat more with you and see if we can help you achieve your goals. We interview all potential bishBOD Squad members to determine if #1 we can help you and #2 you're a good fit for our squad.
Our rigorous screening process ensures you aren't investing your time and money in a program that can't solve your problem and we aren't wasting our time and energy working with clients who actually aren't ready to change.
If you're truly ready to change your life, then start by filling out our app below. Then we will be in touch via text message!