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
I remember working with a girl who did the master cleanse for 10 days. IT. WAS. THE. WORST.
She was a miserable b*$#! And guess what? She gained back all the weight she lost.
The “master cleanse” (lemon juice, maple syrup & cayenne pepper, laugh laugh) is never something I’d recommend because:
It has ZERO science to back it up.
It’s a starvation diet.
It’s not sustainable.
It’s a quick fix for a deeper problematic relationship you have with food, stress & your emotions.
It has ZERO science behind it (oh yeah, said that already)
Occasionally I’ll see a fitness coach recommend a “juice cleanse” for people to start their fitness journey.
Why is a juice cleanse the worst idea ever?
It’s not a “cleanse.” Drinking juice doesn’t cleanse you. Your liver cleanses you.
Juices, even if fresh pressed, cold pressed, pressed in Antarctica, are still just SUGAR....
I get it. It's challenging. Not going to lie.
Restaurant meals present a variety of challenges including:
hidden fats and sugar
novelty which increases over-eating
alcohol & sugary beverages
But you CAN enjoy eating out with friends and achieve your goals. You can't not socialize if you're on a healthy eating plan.
You need to learn STRATEGIES that will empower you to make choices aligned with your goals.
Here are a few of the hacks I've discovered that we teach our clients that are game changers!
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!