Visualizing Where You Want to Be

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We all have a vision for our lives, or at least i hope we all can get a little dreamy on where we see our lives going. Maybe it isn’t an exact map with all of the hiccups embedded in and already worked out. Perhaps, it’s just an idea of what we’d like to see happen. Starting out on a weight loss journey, like actually being ready and in the right mindset causes you to switch some things around in your life. You won’t know what it’s like to be at your goal weight unless you can get to a point where you’ve actually put a visualization to that. I’m not talking in this case like what you physically would look like, I mean a visualization to what your daily grind would look.

I remember writing out what my ideal day would look like when I first started on my weight loss journey. I’ve always been a dreamer and once I was able to succeed in losing the first 10 pounds, I started thinking, what would my day look like if I was already there, if all the weight I wanted to lose, was already lost. Granted, I was in college so this isn’t reflective of the time now, but go with me for now. This is what a typical Monday looked like for me in my visualization of being at my goal weight. Why Monday? Because again, I was in school and that’s where I spent majority of my time.
Here’s what I described:

+ 5:00am. Wake up, quick and light breakfast, like an apple or ½ banana, and get in a workout out at the gym for an hour.
+ 7am Shower, get ready for the day and eat the rest of my breakfast, like an egg veggie omelet or steel cut oats
+ 8am Head to school- this would vary depending on the semester I was in but it was pretty common for me to have early classes
+ Noon Lunch time- packed lunch from home or salad from the cafeteria
+1pm Walk. Quick after lunch walk before my next set of classes, coffee break
+2pm Classes or homework time
+ 5pm Head home, walk Charlie 4-5
+ 6:45pm Get dinner ready and meal prep for the next day
+ 8pm Homework and tv + family time
+ 9:45pm Bed time

Doesn’t it seem highly specific and thought out, especially for a Monday morning? Yep, that’s exactly how my brain works, even to this day. I need to see the small details and plan even the simplest things, like cooking a meal and when I would be able to walk Charlie.

As beneficial as I think setting small, workable short term goals are, I always take a minute to revisit the long term. We often get so caught up in our day-to-day routines and responsibilities that we forget about how those priorities you set in order to reach your goals are only going to matter in the long run, if we actually make the time to do them. Does walking after lunch in the small scheme of my day mean much? Eh, to some, maybe not, but to me, it signifies more steps and more steps equals movement, and movement equals me burning those calories. What seemingly small step can I make each day that overtime, will make a difference and walking Charlie each day, walking to the coffee shop with a friend instead of driving there, whatever it is, those steps will eventually get me there. Basically, what do I need to do to make it happen and how.

Once I created a visualization on what was realistic for my day, given the fact I was in college, I followed it. Obviously shit happens and sometimes I had to make adjustments to my schedule, but MAJORITY of the time, this is how it went. I used my weekends for friends, but not before my workout and walk with Charlie came in. I figured, if I wasn’t open to going to the gym everyday during a time it would fit my schedule and my early bird self, then it wasn’t a lifestyle for me and that was the furthest thing from the truth; I was ready to continue losing weight and I wanted to live the life of someone who was healthy and active NOW, at my pre-weight loss, starting weight.

So what do you guys think? How would your day look if you were ALREADY at your goal weight? What would you be doing in your spare time? How would you make time for meal prepping and fitting in a workout? Lots to think about!

Coming to Terms With Our Limitations


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We all have both strengths and things we can improve on. But if we’re not good at something, should we always be working to improvement it? Seems like social media lately has been flooded with the whole “self acceptance” movement. We are huge advocates of not being too hard on ourselves and strive to recognize some of those, “it is what is is” situations in our lives. There’s a point where constantly trying to help ourselves seems like it’s some sort of life hack that is taking over our lives, causing us to actually stay stagnant and not grow. Although this can be challenging, there becomes a time where finding that balance between self acceptance and when to continue through personal development need to happen. This is a topic we’re going to expand on, but felt like starting off here with our thoughts on coming to terms with our limitations. 

For example, I’ve never been able to swim passed being a 5 year old in the kiddie pool at the YMCA. Was I in always enrolled in summer swim lessons? Yes. What happened? Who knows, nothing stuck. There’s something about having to learn breathing techniques, worrying about my goggles fogging up or my contacts falling off in the pool, not to mention that whole swimmers ear phemon. #nothanks. This limitation always bothered and stood out to me, and I was resolute to become a swimmer. I wanted to get in that full body workout and have that swimmers bodies. I got into the water a few times, had horrible experiences with swimmers ear, felt like I was about to drown half the time, and seemed like my efforts weren’t getting me anywhere. A bit dramatic? Maybe. But I realized that “becoming a swimmer” was something I was okay giving up on. Just because you’re not great at something, doesn’t mean you need to work on it until you are. I realized, I would rather put my energy and focus into other things than spend the time learning to swim. Striving for that athletic perfection was going to get me nowhere fast and I found that it’s also important to accept our limitations and focus on improving on the workouts like HITT training and hiking that I already love to do by freeing up more time.

We can’t do everything, not everything is going to be perfect and we get this. The focus comes down to, what do YOU want to improve on and turning those goals into your reality. We think it’s more about knowing who you are and in this case not who you think you should be. To accept yourself and your situations, you have to understand yourself and be able to identify what actually is behind whats going on. We have to learn to question our motives and see where the new change is going to take us to.

Challenging ourselves and getting out of our comfort zones may be exactly what we need to grow. But you need to be real with yourself. Getting down to the core of what it is you really want to change or improve on, is what’s going to matter.

Ok. End rant. Thoughts? How do you guys realize this is something you want or something your willing to just accept may not be for you?

Creating Time and Energy For Weight Loss

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Committing to a lifestyle change in an effort to lose weight takes more than a simple desire to change the way we eat and move. We need a plan of action! We need to create the time to plan meals, make lists, grocery shop, and prepare/cook foods. This process can be as simple or complex as we want. Anything from the types of meals we want to create to how long we plan on exercising for is fair game. We’re not just gonna magically have more time. It’s ultimately going to be up to us to make it happen.

Our lives are busy. We get that. Family, friends, work, chores, etc all make honoring our personal commitments a challenge. But focusing on the goal alone and not the process will get us nowhere. We may be focusing too much on that number of pounds we want to lose instead of the tools that will ultimately help us hit that goal. What is going to help get us there on a day-to-day basis? Eating the correct portion sizes, being prepared through meal planning/prepping, moving that body, etc. This means adjusting our daily routines and allowing ourselves the time and energy necessary to follow through with our goals.

Why is creating time to plan out our healthy lifestyle important?

If the food we planned to eat isn’t readily available when we need it, we may be more inclined to eat the first thing in sight. By creating time to plan and do, we are proving to ourselves that we are willing to do what it takes to lose weight. We have to put health at the TOP of our priority list and simply do it.

How to create more time:

  1. Identify Create a schedule that includes all of your daily activities. Fill it out as you normally would for a typical work week and weekend. This will allow you to clearly identify where you are currently spending the majority of your time.
  2. Eliminate Have a very busy schedule? Become your own problem solver.
  •   Review home, social, and family responsibilities
  •   Which tasks can you delegate to someone else?

If you have trouble trying to figure out how to reduce your activities, make a priority chart.

First enter in all the activities- color code by highlighting or colored pens
-Essential – these are your no “ifs”, “ands”, or “buts” tasks (ie work)
-Highly desirable – (ie chores like housework or running errands)
-Desirable – (ie happy hour with coworkers or movie night with friends)

  1. Incorporate Now that you’ve made created some space in your day, drop in some of your new daily tasks. When can you fit your meal prep and that 30 min walk?

How important are each of these activities?

“I’m not a planner, I’m free willed and the thought of having an itinerary drives me nuts.” Sound like you? Has this mentality helped you achieve your goals? If not, it may be time to let go of some of that spontaneity. Maybe not forever, but at least until you’ve mastered a routine or fallen into some rhythm that encourages you to effortlessly allot time to your weight loss goals. 

We all need to make serious commitments to transforms our lifestyles. Make it a habit to regularly remind yourself of your motivations for reaching or maintaining a healthy weight.

We’d love to know what are some ways you’ve been successful around allocating more time to achieving your goals. 

Staying On Track At Work

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Is Your Job Making you Fat?

Probably. For most of us, the workplace has the potential to absolutely derail our goals of healthy eating and weight loss. From birthday cupcakes for the co-worker to catered lunches to “Insert – Just Because” office potlucks, the food buffet is endless. This constant barrage of temptations is enough for anybody to give in and interrupt their streak of healthy eating. On top of that, your job may likely be a stressful environment with assignments, deadlines, and probably 1 or 2 whacko co-workers thrown in for good measure. Stress + opportunity to “cheat” can take a toll on our dedication and willpower to stay on track. And when we’re talking about 5 days a week and somewhere around 40 hours of this workspace madness, how do we deal?

#1 Start on a positive note. We make sure we have breakfast in our bellies (or at least in our hands!) before we walk out the door. Giving ourselves enough time prep our meal that morning or the night before leaves zero room for skipping breakfast. We usually keep it simple with smoothies, scrambled eggs and veggies, steel cut oat cups, green yogurt parfaits, or our favorite infamous avocado toast. Making sure our breakfast is not only deliciously satisfying but also nutrient packed better prepares us to pass on the sugar-filled bomb waiting for us in the office breakroom.

#2 Pack a lunch. Seems kind of obvious, right? But it’s so easy to fall into a pattern of eating out for lunch while at work. It’s convenient and usually tastier than whatever we think we’re capable of making at home. The truth is, it’s expensive not just for our wallet but also for our waistline. Just like with breakfast, we make it a habit to prep our lunch the night before or in the morning. And if we’re feeling ambitious, sometimes we meal prep for the whole week! Choose 1-2 of your favorite proteins, veggies, and healthy carbs and you’ve got yourself some variety for the work week.

#3 Keep a stash. Stock up on some healthy snacks you can keep in your office or work locker. Have some basics on hand like bread, a nut butter, some trail mix, or maybe your favorite protein bar. One of Sarah’s past coworkers would make nut butter sandwiches and have them stored as backup meals in the event she forgot to bring lunch! You can also make it a habit to pack some more perishable snacks like fresh fruit or some cut up veggies with your favorite hummus dip. The idea is to never be so desperate for food that you pick up a donut in the break room.

#4 Office party? Don’t fret. You have some control. Sign up to bring a dish that you know will easily fit into your diet plan. Make it something you can load up on just in case there aren’t any other sides that compliment your plate. Try some sort of chicken or tuna salad, or a tasty and lean lasagna! And if the party gets taken out for lunch, plan ahead. FInd out where you’ll be dining and look up the menu beforehand. This way you can be sure you’ll make a decision you can feel guilt-free about!

Following these simple steps keeps us on track. What do you find works best for you?

P.S. If you struggle more with navigating your co-workers intentional or unintentional attempts at sabotage, you should check out our blog post “The Power of In a Minute” . Here you’ll find our number one tip for avoiding food pushers!

 

Abstinence or Moderation: Which Is Best For Weight Loss?

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No we’re not talking about sex today. We’re talking about two different approaches to monitoring your diet for weight loss or weight management. On one end of the spectrum, some of you may be altogether abstaining  from consuming certain foods. At the other end of the spectrum, some of you may be taking the moderation approach to success. Read on to find out some of the perks and pitfalls of each of these in practice!

First off, what do each of these mean? If you follow the abstinence philosophy to weight control, then you subscribe to the idea that it’s best to just completely avoid certain foods. This may be as general as “avoiding junk food” or as specific as eliminating all products with added sugar. If you follow the moderation approach, then you likely don’t subscribe to any particular diet rules. You believe the key to success is to not deny yourself of any foods, but to practice moderation in the frequency and portion size of less healthy food options.

Perks of Abstinence

The abstinence strategy for weight management works really well for some people. Mostly those A-type personalities. You know, the ones that thrive on rules and absolutes? The perfectionists, if you will. Abstainers are people who find it easier to view dieting as an all or nothing. They do well with a list of OK foods and not OK foods. Give them a recipe to success and they’ll follow it to the T. Control is the name of the game.

Pitfalls of Abstinence

Where do we run into problems here? With that same all or nothing mentality. We’re not supposed to have cookies. We said so when we set our goals. And we’ve done so well. But what happens that one day we cave and have a cookie? Do we have just one? Noooooooo we have every single last one in the box. Because we’re abstainers and we failed to abstain so we may as well just finish off all those delicious cookies. Restricting certain foods can almost feel like a punishment. Food outings with family and friends are more challenging. And in some instances, the desire to abstain may result in eliminating entire food groups. And unless we have a medical condition that requires us to completely eliminate certain foods like gluten or dairy, we may be causing ourselves more harm than good. Abstinence will work to keep you on track most of the time, but one moment of weakness in willpower could derail our whole world. There’s nothing else we want more than what we can’t have.

Perks of Moderation

Balance. These moderators are all about balance. Why suffer and deprive themselves of everything life, AKA food, has to offer? They’re free spirits that want to feel like they can do whatever they like. But in moderation. Like that co-worker? You know, the one who can keep a bar of chocolate on their desk, break off one square after lunch, and put the rest away? Just knowing they can have it is enough to keep the temptation at bay.

Pitfalls of Moderation

So what could possibly go wrong? Moderators can get kind of panicky and rebellious if we get told we can never have a specific something. This is why moderation and balance works so well. But where is the line that distinguishes moderation from indulgence? Moderators can fall into a pattern of too much. So what if we have a little ice cream? It’s just a half cup.. But it’s a slippery slope. When will our next hit of ice cream be? Can we have more now? Tomorrow? Oh, but it’s my birthday! The risk of temptation to ultra-indulge is much higher for moderators. We usually do well at the balance approach but may find it harder to see consistent results. Or in the worst case scenario, we may find our weight suddenly climbing up as a result of too many of these mini-indulgences.

So is there another option?

Yes! You can position yourself and your mind somewhere in between these two approaches. That’s what we find works best for us. We have our specific diet preferences which include certain foods we avoid completely. But as you well know, we’re huge supporters of balance and non-deprivation diets. So for certain foods that are a little more tempting, like sweets, we know we’re better off with moderation and portion control. If we try to tell ourselves we just won’t eat chocolate anymore, you better believe we’re gonna flip our sh*t and eat an entire jar of nutella at some point.

What we’re trying to get at here is there’s no real wrong way or right way to go about this. You’ll have to play with that spectrum we mentioned and find the place on it that works best for you.

How To Start Eating Clean

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It’s all the rage; clean eating. Take a look at any bookstore diet shelf and you’ll see it filled with  clean eating guides. We’re sorta turned off by that word. It implies an extreme black and white mentality of clean vs dirty foods or good vs bad. It also sorta gives us visions of having to clean our foods by.. scrubbing harder? But that’s besides the point. If you’ve had a chance to read some of our other posts, you know we’re all about balance.

BUT the fundamentals of the “eating clean” trend are absolutely on point with our nutrition philosophy. By eating clean, you’re essentially replacing all of those meaningless, nutritionally inadequate foods with real, wholesome ingredients. So let’s talk basics. What are some of those fundamental principles and how can you practice a “clean diet”?

#1 This is a way of life, not a diet – Clean eating is all about balance and moderation in your intake. This is not something you just do for a few weeks. It’s something you embrace for a lifetime. Enjoy the journey of figuring out your perfect balance and tailoring your goals for the long haul.

#2 Limit over processed foods – Focus on eating whole foods as close to their natural state by avoiding foods that have been highly processed. Keep packaged foods limited to those with shorter ingredient lists. If we keep our food choices to nutrients that our bodies actually need, then our bodies are able to run smoother and more efficiently. We no longer let crappy food hijack our digestive systems and turn against us.

#3 Up your vegetable and fruit intake – With a focus on wholesome foods, you’ll automatically gravitate to the produce section. This will help give you a variety of nutrients that aren’t available anywhere else in the supermarket. Added bonus: most of these are low in calories and high in nutrients!

#5 If you’re gonna eat meats, make em good eats – Aim for organic, grass fed, free range animal protein when appropriate. These will have a better balance of good fats vs bad fats. They’ll definitely be a little pricier, but totally worth it.

#6 Limit unhealthy fats, excess salt and added sugar – This will happen naturally when you follow #1 – #5. Choose leaner meats, don’t drink your calories, and focus on cooking more foods yourself to avoid excess salt.

It might seem overwhelming at first glance, but there is always a way of turning your favorite dishes into healthy “clean eats”. It’s just a matter of accepting there will be a learning curve and taking baby steps towards fueling your body with what it actually needs.

Remember! Marketing companies want your money! Be suspicious of foods advertised as healthy options. And keep in mind that buying your groceries in a health food store doesn’t automatically make that food healthy. Read your labels and learn to identify wacko sounding ingredients.  If you can remain objective when reviewing diet trends, you’ll be able to sift through and find what makes sense and leave the rest behind. Otherwise, YOU HAVE US!!

The Power of “In a Minute”- How to Say No to Food Pushers

 saying-no-to-food-pushersNo one will ever care as much about your diet or weight loss goals as you. And it makes sense.Your health and wellness will affect no one but you. It’s your responsibility to prevent people or situations from steering you off track. That may sound a little harsh, but we stand firm on this. Ultimately, our successes or setbacks will be determined by our ability to make the best choices for ourselves. We know that our actions will either make or break us. Instead of depending on others to offer support and encouragement and help us be successful with our goals, we’ve made commitments to make ourselves totally accountable for what we do and why we do it, in order to continue to reach our goals.

Now, we’re not saying we’re not surrounded by people that love us and want to see us happy! We’re just saying.. there’s always that one auntie with the irresistible fudge brownie recipe. Every now and then, you’ll be presented with challenges like this. Some of these forks in the road may be shoved down your throat by food pushers. But more often than not, they will be well intended offers to participate in behavior that is simply NOT inline with your weight loss goals. Regardless of others’ intentions, you need to be mentally prepared to respond and act accordingly in these moments. Failing to plan ahead can leave you in a situation where you end up agreeing to something you’d rather not! Think ahead and roleplay the dialogue for some of those situations you may face. Have an action plan to avoid or combat a situation that may lead you down a path of regret the following morning. Don’t test your willpower unless you have to.

So why should you have to give sooooo much thought to something as simple as a visit to your relatives? Because it’s gonna happen. They’ll say, “Here, just have a little.” Or, “Just a taste won’t hurt.” Or, “But you have to try this.” And you won’t always want to go into a full discourse and explain exactly WHY you don’t want whatever they’ve got. We know it’s tough to have that convo in general, and even more so with the food pusher at the party. So instead of arguing, we introduce the magic of “in a minute”. Anytime we’re being pressured to eat something we know isn’t going to get help us achieve our goals, we simply reply with “in a minute”. Is someone nagging you to come grab seconds? In a minute! Are they pushing you to come get your pie? In a minute!

Most people will get the hint. You’re not interested right now. But if they keep attempting to force feed you, think baby in high chair style.. just repeat the statement or add to it by saying, “Thanks! But, I still want to wait a little bit” or “Not just yet!” Using words like these allows you to graciously handle unsolicited food advances that force you to eat when you don’t want to. These kinds of words make it possible for them to walk away feeling at peace that you’ve at least reassured them that you’ll eat eventually. Sometimes, these are just sweet people that view feeding others as the most direct expression of love. Like your grandparents! Anyway, eventually they’ll get distracted and never even realize you didn’t go back for that piece of pie you promised Grandma you’d have.

*Note

There are definitely different ways to address people in these situation. Incessant pushers may require a more direct approach. But for instances where this is just someone trying to offer you some food out of the kindness of their heart, “in a minute” will work just fine :)

How to be a Role model for Healthy Living

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Wanna be a model? Here’s How to be a Role Model for Healthy Living-

When you’re as excited about healthy living as we are, it’s hard not to get excited about sharing your knowledge with those around you. We want to inspire others and motivate them to lead balanced lives that include nutritious food and regular physical activity. But what’s hard to come to terms with sometimes is the fact that we can’t control what others do and how they go about making decisions that affect their health. It’s even harder to accept when these are people that we love and cherish and want to have around forever. We can’t make them see things our way, but what we can do is influence them by role modeling healthy behaviors.

What are some ways you can model healthy behavior without pushing your beliefs on others?

#1 If you’re gonna talk about nutrition to somebody, be excited. Talk about it because you’re passionate about it. Not because you wanna show off how much you know or how much better you are for practicing a certain new diet fad. Depending on the way you present this info, it may come off as an insult to the other person.

#2 Cook a healthy meal for someone or invite them out to lunch or dinner to a restaurant that serves healthy food. Make it fun and make it inviting. Sometimes the reluctance stems from an unawareness that healthy can be exciting and delicious.

#3 Invite someone out for a walk instead of a drink. It’s a low impact activity that most can participate in. Plus you’ll have way more bonding time than you’d have people watching at the bar. Not to mention, you may gain a new walking buddy after they realize they love feeling their body moving!

#4 Keep your kitchen stocked with healthy options. Make them looks appetizing and inviting. A lot of times it’s about how accessible and easy a food is to eat. If you live with a chronic grazer, make it easy for them to graze on healthy snacks instead of junk food.

#5 Be inspiring. When you’re the fit one in your group, you may start to hear “Well, you can do that because you’re fit/healthy/motivated”. Remind them where you started and inspire them to start their own transformation.

Personal Story

I had to chug my beet juice before attempting to go through airport security. After breaking world records for gulping beet juice, I made my way to the line. The guard and probably everyone else in the airport witnessed my ferocious attempt to devour every last drop of my super juice. Naturally, the guard was curious and asked me what it was that I was inhaling so desperately. I go on to tell him about my blended juice with beets, apples, carrots, and ginger. He starts to tell me about how he’s been trying to get into juicing to improve his health, but is struggling to get down those kale juices. Long story short, I give him a brief, but detailed overview about ways to mask the bitterness of certain vegetables in smoothies and juices by adding an apple or pineapple or some other sweet fruit. He’s genuinely excited about this new information and promises me he’s going to give juicing another try.

Why was this such a positive experience for both parties? Because there was an interest. The guard’s curiosity made him open and receptive to what I had to say. Can you imagine if I’d just gone up to him and started blabbing to him about how he should be juicing instead of drinking whatever he was drinking?

If you want to inspire others, you’ll have to plant that seed of curiosity and nurture it until it’s ready. No more talking AT people! Make them wonder what you’re doing before you start making suggestions!

How do you choose to inspire?

 

PMS and Weight Loss: How Being On Your Period May Make You Feel Hungrier

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This ones for the ladies, mostly. Sorry dudes.

It’s that time of the month. You ever feel like your stomach is a bottomless pit? Do you ask yourself if it’s normal to feel like you’d eat your way through the kitchen sink if no one was looking? You’re not alone.

Every month is a vicious cycle. If you’re lucky, you get 3 weeks of sanity before 1 week of absolute apocalyptic diet misery. Or if you’re like us, you’re stuck with 2 weeks of mental soundness and 2 weeks of torture. The week before, and often times, the week during our period, our hormones wreak absolute havoc on our minds, our moods, and our appetite. Basically, they annihilate any intent we had to participate in healthy eating habits and stick with our activity routines.

Our hormones naturally fluctuate during this time which leads to an increase in appetite and can even affect the way we perceive ourselves. Learning to understand the connection between those whacko hunger feelings and our menstrual cycle is key to being a little less miserable and a little more successful in staying on track with our goals. You’ll find yourself craving more carbs/sugar and fats. This is due to decreases in serotonin and increases in serotonin respectively.

Now, you may have heard that during the PMS phase we burn more calories. Before you go and raid your freezer ice cream selection, keep reading. The amount of extra calories needed during this period is mostly negligible. Studies estimate an increase in calorie needs of 4-9% which adds up to less than 500 calories per an entire cycle! That’s like 1 extra meal per month. *eye roll* So although you may feel ravenous, you don’t actually need many more calories. What a sick, sick joke.

Now, those munchies are pretty much inevitable, so what’s a girl to do? Stick to the basics. Aim for healthy, balanced foods that will fill you up like fruits, vegetables, whole grains, and those high in protein. You’re gonna naturally crave more carbs and fat (I.e. chocolate) so make smart choices. Choose complex carbs that will give you sustained sugars and add in some healthy fats throughout the day. You may want to try SMF, small frequent meals, to eat more often but keep your overall intake about the same. Drink plenty of water and avoid salt to keep the bloating to a minimum.

And some non-food related things you can do? Make sure you get enough sleep! Remember our blog a few weeks ago on sleep and your cravings (here for more info on sleeping habits affecting weight loss). During this time, those same hormones, ghrelin and leptin, play a role to increase your appetite and cravings if you haven’t slept well enough. Also, make sure you don’t stop your exercise routine just because IT’S HERE. Keeping active will help you fight off some of those cravings and bummer feelings by releasing “feel good” chemicals in your brain. If you’re still feeling like you’re on an emotional roller coaster with food and your mood, try a different approach like taking a walk, getting a facial or mani/pedi, or binging on some TV.

Once we started to put it all together and recognize what was really going on in our bodies during this time of the month, the ravenous behavior eases up a bit. We know now there’s a reason for it and each month are better able to get a grip and not let our periods totally derail a whole 3 weeks worth of efforts. 

Confessions of a Chocoholic

Do we have some chocolate? #Duh. We don’t use our periods as an excuse to indulge, but if we want a piece, we practice balance and moderation as usual. Do we go overboard sometimes? #Duh. But we learn from it every time and make note of modifications we can make in the future. What we usually do if we really want it, is buy some pretty dark chocolate. We’re talking 86% cacao. It’s dark and fatty without too much of the sugar taste. Translation? You won’t feel like you can’t stop but you’ll still appease the chocolate monster within. And if you’re really desperate like Sofia, you can participate in a reasonable amount of #foodporn watching. We don’t really know what’s reasonable.. But Sofia has been known to watch up to 45 min daily of chocolate truffle making videos during that fantastic week. And she’s mostly just fine <3

 

Drinking Coffee and Your Weight Loss Goals

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But first, coffee. Daily ritual that we don’t plan on changing anytime soon. 

Did you know espresso has less caffeine per shot than 1 cup of joe?

Why we love it

Were obsessed with caffeine drinking in all its forms. Hot or iced. Black or with coconut milk. Simple joe or deliciously frothy cappuccinos. It’s just one of life’s simple pleasures. Plus it helps us do everything at superhuman speed. Or at least we like to think so.

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So what’s the story

Someone says coffee and the first thing people think about is probably caffeine, right? So what’s the deal with all that caffeine? Is it good or bad for me? Bottom line, it’s a stimulant. What this translates to for us is more energy, more activity, and better workouts. It also acts as a mild appetite suppressant which leads to reduced cravings. There’s also a minor boost to your metabolism with added caffeine. And contrary to popular belief, it’s not at all dehydrating. Plus, it has tons of antioxidants that help with immune health and recovery from exercise. It’s a unanimous yes from our panel of judges (Sarah & Sofia).

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Coffee bar status. Told you- we take coffee drinking seriously here. 

Current Recommendations

The study of food and human nutrition is a relatively new science. It’s no wonder dietary recommendations are constantly changing. That’s why we’re always advocating balance. But anyway, we celebrated a little when we saw the release of the 2015 Dietary Guidelines for Americans includes an allowance of up to 5 cups of coffee a day (400 mg caffeine). And they didn’t just say it was OK, they said it was GOOD for you. Score! Just don’t over do it. Drinking more than you can tolerate can leave you feeling stressed and anxious which may lead to more eating. Not to mention the possibility of interruptions to your regular sleep habits and as a result, your appetite regulating hormones.

The Don’ts

So you’re already planning your next visit to the coffee shop? Hold it right there! This is where you can make or break your weight loss goals with the choices you make. Keep it simple often as possible and skip all the added fats and sugars.

  • Limit syrups or skip them altogether if you can manage. Each pump can add at least 20 calories. And you know those drinks have way more than 1 pump.
  • Choose non-fat milks, or other milk alternatives like almond milk and coconut milk.
  • Skip the whip and other creams. You don’t need the extra calories or saturated fats.
  • Don’t be afraid to add an extra shot to your favorite brew, americano, latte or cappuccino! You’ll get the caffeine and possibly be able to skip the need for another drink later.


If you gotta have that dessert drink, go for it. Indulge. But keep ‘em to a minimum. And don’t get into the habit of using sugar-free syrups to make yourself feel better about them. Besides, that stuff tastes like and is like CRAP.