Has Foodie Become A Personality Type: part 2

Regardless of your emotional set point, your everyday habits and choices are important. The way you make dietary choices can push the needle on your well-being. 

People who are the happiest tend to be superior at sacrificing short-term pleasures when there is a good opportunity to make progress toward what they aspire to achieve. Happy people seem to have an intuitive grasp of the fact that sustained happiness is not just about doing things that you like. It also requires growth and adventuring beyond the boundaries of your comfort zone.

The next ‘Foodie’ personality types all revolve around happiness. They are all short term decisions to experience happiness at the expense of long term results. 

Do you see yourself in any of these scenarios?

3. The Weekend-Er
Is it Friday yet? This person is typically saying that by Tuesday. When it comes to discipline during the week, they are on the straight and narrow. Their work ethic at the gym is unwavering, and their ‘clean diet’ is micromanaged. 

Then the weekend and special events arrive, and it's as if Superman has just been hit with Kryptonite. As they say goodbye to their Monday-Friday schedule, they also say farewell to their adherence to the ‘plan’. For the Weekend-Er, having a good time with food and drink is a priority. They're haunted by the fear of missing out and give into the temptations of the environment they might be in. Saying "no" is impossible when you are at a fair and everyone is having a funnel cake and turkey leg, right?

At football tailgates, they drink beer in liberal amounts and eat plenty of wings, hot dogs, and burgers. They can't turn down two-for-one margarita specials or happy hour specials with friends. The typical reason why is, “You only live once.”

I competed in natural bodybuilding competitions during my college years in San Angelo, TX and I had a blast with friends that enjoyed alcohol while I sipped on my water bottle. True friends don’t judge your health decisions, they support them. Social events can be just as fun without getting trashed or stuffing yourself with garbage foods. Moderation is more important than anything to the Weekend-Er. Hang out with your friends and go to your favorite events, but limit your consumption of adult beverages and party favorites.

Pay attention to your environment and ask yourself, "Am I indulging out of true hunger, or eating and drinking out of obligation, expected societal norms, and peer pressure?"

Just remember that clocking out for the workweek doesn't equate to punching the timesheet for your fitness habits as well. Five days of eating diligently and training like a 300 warrior can't compensate for inhaling everything in sight for 48 hours straight.

4. The Diner
Seven days a week, this person is dining at various restaurants. This person will tell you that they lack culinary skills. Often, he or she isn’t in a frame of mind to learn a new skill either. Dining out gives them an opportunity to be social, people watch, and unwind. 

They may use the excuse of being "too busy" to cook and prepare their meals. So they rely on takeout and restaurants for their nutritional needs.

I am no different than the next person and I love to indulge in a nice restaurant every now and then. But eating out on a regular basis is a dangerous game. It is difficult to able to control the portions given at restaurants. There is no way to know what oils or ingredients that are in your food and you are at the mercy of "secret ingredient plague”.

Sure, it looks like plain chicken breast and rice, but the chicken was probably prepared in liberal splashes of oil, and the rice cooked in butter and other ingredients not normally used in home cooking. So, what was originally thought to be around 500-600 calories might clock in at 1,000 or more.

Cooking is a skill and yes it takes time. You don't have to be a top chef make decent meals. You don’t have to be an extremist and eat bland foods either. Taking the time to create great tasting food is something you are capable of. By eating meals you make at home, you know exactly what foods are going into your body and can avoid playing the macro-guessing game.

For the busy folks, I always recommend practice a meal plan eating schedule. Eating the same 2-3 meals during the week and switching out your snacks will help you simplify the meal-planning process. It will eliminate the guesswork. Doing this over time will help you become an intuitive eater. Some day you will know your body well enough to give it what it needs. 

These personalities describe how you act and who you become when you expose yourself to certain behaviors. Without keeping them in check, these behaviors can lead to health hardships. But I believe when you know better, you should do better. 

Has Foodie Become A Personality Type

I may be bias because I am a personal trainer but I feel like food has taken over all things social, emotional and even physical. I understand that food is an art form. Enjoying the pure essence of something that entertains your taste buds is enjoyable. I get it. But since when did a 'Foodie' become a personality type? 

I've coached hundreds of people. Nutrition is the hardest hurdle to tackle because of all the habits that one has to change. 

I've come up with a little list of foodie personality types. If you do consider yourself a 'foodie' then learning how to navigate these constructs is going to be vital to your health and fitness. 

1. Licensed Snacker
Instead of eating true meals that will actually be satiating this person eats snacks all day long. A handful of almonds here and a spoonful of peanut butter there. It's John's birthday at work so a piece of a cake at work won't hurt right. Let's not forget about their favorite candy spread throughout the day. But it is only the 100 calorie pack so it doesn't really count.  

The reasons for snacking vary but they revolve around boredom, anxiety, curiosity, or because food is in arms length which is just pure habit. I've found that this person is often frustrated by not hitting there weight loss goals. They believe that they practice self restraint because they didn't eat the whole cake or all the peanut butter. If you were to ask them if they ate well today they will tell you with a straight face that they only ate 1-2 times per day. Because snacks don't count right? 

Guess what, those jelly beans add up. Sorry. 

Priority number one for this personality type is to realize that all calories count, in all portions and amounts.

Anyone with this habit has to wean themselves off this behavior slowly. Because they typically snack like it's second nature. A helpful tool to change this habit is to start tracking food intake. This will paint the picture of where you stand calorically. Another good tool is to make sure you are getting enough fiber. It is difficult to consume nutritionally empty foods and have a good daily fiber intake. Men should consume somewhere between 27 - 38 grams per day and women should consume somewhere between 21 - 26 grams per day. This nutrient slows down digestion and promotes fullness! Fiber rich foods include whole grains, fruits, and vegetables.

Another great technique is to practice more food caution. Before you eat something ask the question, "Why am I snacking?" Is this behavior due to my nerves, anxiety, or boredom? Or is this a coping mechanism?"

2. The Chock Full Eater
Do you have your going out to eat jeans? Or do you have an outfit that you wear that hides how full you are because you know you are going to go ham at your favorite restaurant tomorrow evening? Unzipping your pants midway through your meal to 'make room'. Do you have a habit of leaning back in the chair and rubbing your stomach only to brag about how full you are?

This person may live by the notion of, "I see food, I consume food until it is gone."

You can chalk it up to having a big appetite, not eating enough at breakfast, or because you skipped lunch so you could eat a big dinner. Your parents may even have made you eat all your food on your plate before you could get up from the dinner table. That doesn't mean that you have to eat yourself into a coma every time the opportunity presents itself. 

Granted you may have the work ethic of a race horse, but working out is often seen as an excuse to overindulge and eat more food than you need.

My wife is my witness that I can not stand to be full. I find it to be extremely uncomfortable and the worst frame of mind to be in. I once read a book about the Okinawan culture and their eating principles. I'm always curious of other cultures, especially cultures that are living well beyond 100 gracefully. They have an interesting saying that is called "Hara Hachi Bu." It is a saying they say so they will stop eating before they are full. They eat to 80% full and push the plate away. They don't eat until they are full, they eat until they are no longer hungry.

Nutrition is a skill and you have to practice mindfulness. 

Practice taking time between each bite to actually enjoy and savor the particular flavors of your food. Patience during your meal is valuable. Your brain doesn't immediately register that your stomach is full and that can lead into to overeating.

Improving your awareness is key no matter what your food personality might be. 

Be on the lookout for part two tomorrow. 

Why Diet Gangs Are Bad

Often when I have conversations with someone they ask me, “What kind of diet do I follow?” As if I am supposed to label the kind of nutrition I consume. Well my friends I have something important to tell you. Save your breath if we haven’t had the ‘nutrition talk’ yet. I do not belong to any type of pigeonhole. 

I respect many different nutritional frameworks because I feel that many of them have much to offer. There is always something to learn from the different perspectives. But labeling myself as one or the other implies that I’m restricted to something. 

I see this type of branding when people ‘feel’ they have plateaued or stalled progress. I’m often told, “I’m going gluten free because I haven’t lost any weight in a month.” “I read that eating too much protein is bad so I’m going vegan to help me lose weight.” “I’m allergic to processed food so I’m going paleo.”

Why do we do this? 

I don’t think we understand that placing ourselves in a nutritional niche is powerful. They may make us feel like we fit in, and that feeling helps us commit, which is good... at first. But these labels can also make us barricade ourselves from different ideas and possibilities, which is bad. 

Attaching to a label takes out your ability to practice critical thinking. 

So, if you say "I'm paleo" or if your bio contains the acronym of your special diet, then what you're really saying is, "I define myself by what goes in my mouth, and I prefer to connect with people who eat how I eat." Again, it's all about fitting in and feeling like part of a club.

But why not be a person who's smart enough to try different things and assess the results? You don't need a label to do that. Be open to the possibility that more than one dietary strategy will work. And your commitment to it doesn't have to become your identity.

Examine different nutritional constructs. Even the ones you're skeptical about. Test them with honest intentions. Make room in your nutritional toolbox so that you can pull from it for the rest of your life. Be about the results, not the labels.

What is emotional eating?

Are you hungry? How how often do you think about food during your day? 

Hunger is something vicious to manage. Have you ever asked yourself if you are emotionally hungry or physically hungry?

Eating is not just about eating. You eat because you are hungry of course. But you also indulge when you're bored, lonely, tired, angry, frustrated, and even happy. 

There is a difference between hunger and appetite. Hunger is physiological. It is a signal from the body. When you start to hear your stomach grumble then that is a physical sign that it is time to eat. The hunger gets a little more aggressive when you start to hear that growling in the stomach. When you are physically hungry, you are open to options as to what food or combination of foods will please you.

Appetite is psychological. It is a craving for certain foods without the feeling of hunger accompanying it. Psychological hunger is not caused by an actual physical pain or need for food to survive. Psychological hunger comes from a desire to eat either out of habit, because you see good food around you, because you are emotional or upset, or because it tastes good and is “fun.” Have you ever noticed that when you eat dessert at the end of a meal, you aren’t physically hungry for it … but you still eat it? You may even feel full … but you still eat it.  This desire to eat something sweet after a meal, almost as though you aren’t finished unless you have that sweet thing, is a form of psychological hunger.

The idea that you can diet by ignoring your psychological hunger underestimates the power that your mind exerts over your actions. Instead of seeing the aesthetic goals you have in written down, you see the intensity of your psychological hunger increasing until it is too difficult to deny. 

How do you control psychological hunger?

First you must recognize the difference between your physical hunger and psychological hunger. Look for triggers to your psychological hunger and develop strategies to either limit your exposure to these triggers or come up with alternative behaviors for dealing with them. Mental toughness is an illusion and a limited resource.

Unmet emotional needs, stress, anger, depression, boredom and simple habit can cause psychological hunger to spiral out of control.

Here are some of the principles I have lived by that help me and the individuals I guide down this journey.
1) Plan your meals at least the day before. Prepare your meals and snacks the night before.
2) Always have something healthy to eat within arm’s reach or a short walk to the fridge.
3) Keep tempting foods out of the house/office until your self awareness improves. When you find yourself sad, anxious, stressed, or bored, seek social support or exercise. Both provide mood benefits and are positive actions to take.
4) Work on becoming more mindful and accepting of your emotions as they are.

Practice basic mindfulness skills like scanning your body to notice any feelings. Observe and describe where and how you feel those emotions. Allow yourself to sit with them without trying to change them or make them go away. See if you can imagine making room for them and allowing them to come and go naturally. Learn this skill well and you can step out of the emotional eating carousel almost entirely.

Finally, you can learn to measure the long term cost of emotional eating. 

Have you ever noticed that after you have had that bag of chips you don't quite feel that sense of relief anymore? The short term comfort you get from eating is replaced by guilt or shame soon after. This can become a vicious cycle.  If you feel guilty or shameful about what you ate, and you want to feel better right now, guess what. Food is there for you again. And the cycle continues. You may experience stress from a difficult day at work, but now you added shame to that. That’s a big cost, and the cost shows up because you said that you have to change the state of mind you are experiencing. So there is a cost to being unwilling to feel what we feel. It has long term health implications if your primary coping strategy is eating. Practice bringing this cost to your awareness. Get to a place where you say, “If I eat this cake now I will feel better for a short time and then worse later on and I will also have harmed my health a little.” 

The goal isn’t to make the healthy choice every time. The goal is to make it a choice, as opposed to automatically eating. Over time perhaps you start choosing health more. 

Is It Important To Create A Grocery List?

The short answer is Yes. I shouldn't have shared that because I may have ruined the build up to the post. But I'm sure you know that list are important already. Getting in the kitchen and preparing your food is one of the best ways to take control over your health. Preparing meals is important when you have a busy schedule if you desire to nourish both you and your family.

Going grocery shopping and not having a list creates all sorts of issues. You end up picking up things you don't need, probably won't like, and items not conducive to your goals. Having a grocery list when shopping saves you time and money. A simple list can ultimately have an effect on your health in a positive way. If you go into the store knowing what you already need to buy, you won't waste countless minutes wandering the store debating on what sounds good.

Have your grocery list, get the items on your list, and get out.

Have you ever bought food and never ate it? I have loads of items in the pantry and freezer that I have not ate. Every time I have been to the grocery store without a list I waste too much money on food and never eat it, or it goes bad. Buying food that you have planned to eat will help cut wasted food.

How many times have you gone to the grocery store without a list and you left with cookies, chips and ice cream? If so, chances are you were making an emotional buy. These are comfort foods and when they are in the house, they are hard to avoid especially if you are feeling bored, tired, lonely or sad. Chances are you will not only eat one serving unless you have mastered the art of self discipline.

Having a list also helps you from making impulse buys. You are less likely to become distracted by all the pretty packaging and clever marketing of refined foods.

If you are making your own list here are a few tips: 1. Make sure that you count how many servings you have for a week of each meal item. 2. Measure your protein sources and always purchase a little more than you need because it cooks down some. 3. Don't forget spices and small ingredients. Things like cinnamon, cumin, season salt, paprika and others are hard to remember to purchase sometimes. These items can make your meals taste so much better.

webfit (1)

WebFit just launched an update. We have a grocery list available for your personalized meal plan. It is for sure one of the most innovative ideas we have come up with yet.

The 5 Key Benefits of Following a Meal Plan

There is no doubt in my mind that one of the most critical components to a healthy lifestyle and diet is nutritional variety. For example, the people of Okinawa, Japan are some of the longest living people on the planet. They have the greatest proportion of centenarians in the world (People that live to 100 years old.) They also happen to have one of the highest food varieties of any culture in the world. So it is safe to say that a great percentage of their health comes from diet. Can you eat your way to a century?

In contrast, there are health professionals today that coach and help people around the world to be this healthy but go about it in a different way. They will claim to be all about health, but you have to cut out gluten, dairy, red meat, “processed” foods, fruits, legumes, starches and whole eggs, only to end up with the shortest list of foods you could imagine. The diets that are being prescribed will unlikely meet your micronutrient needs. Not only that but following rigid diets result in the self-fulfilling prophecy of you being unable to digest foods on their clean list without terrible discomfort due to the loss of enzymes and gut bacteria that are essential to the digestion of a variety of foods.

So how do you combat this? Finding a balance, trying new things, learning more about food, and understanding what works for you. This is why we use a very simple meal plan approach on WebFit. Below are 5 reasons why we implemented meal plans within the app to help you reach your goals.

1. Teaches Behavioral Factors For Continued Success Meal plans provide a framework sort of like having a calendar does in planning your day. If you are someone who used to under eat and not consume enough calories, having a meal plan will reinforce the daily thoughts necessary for you to consume more calories and hit your macronutrient goals. If you are someone who forgets to eat and overeats later in the day, having a meal plan will help remind you to have better proportions throughout the day to avoid energy slumps and binging late in the day.

1. Controlling The “Hell With It Effect” Have you ever been on a restricted diet and someone offered you something that you have not had in a long time and you ate it? When you eat a highly-palatable but self-restricted food when you are ‘not supposed to’ then the “Hell With It Effect” kicks right in. This often leads to you just eating whatever for the remainder of the day and telling yourself that you will start fresh tomorrow or on Monday. Dieting or restrained eating generally increase the likelihood of food craving. Having a meal plan can combat this by giving you options with foods that you enjoy eating and meal options that you can move around to meet a specific craving you may be having.

1. Less Time Consuming & More Economic Having a meal plan can allow you to meet budgetary needs for the household. Food is often a major expense to everyone’s budget. Having a plan with specific foods, portions, and amounts can help you not waste food and have a better idea of what you will be spending week to week. Meal planning can also help conserve time during the busy week and allow you to have more free time to spend with your family, friends and loved ones. Typically meal plans can be prepared before the week gets away from you. Your food and raw ingredients can be gathered at the grocery store, and cooked all in few hours. This type of preparation will free up time during your busy week so you can spend less time thinking about what fast food place to go to and spend more time on hobbies, exercise, spending time with loved one’s or relaxing from a busy day.

1. Better Performance and Energy Are you waking up drowsy? Needing coffee daily just to get you going? Hitting a mid-day slump where you feel like you need a nap? All of these things can be tied back to what are you eating. A meal plan that has a variety of foods can help give you good fuel for your day and eventually lead to better performance in and out of the gym.

1. Consistent Weigh Ins Bodyweight is one of the most important variables you can track to gauge if you are actually getting to your goal. It is totally normal for your bodyweight to fluctuate by 1-2% on a daily basis due to shifts in water (sometimes more for some people). This is caused by day to day fluctuations in food intake, sodium intake, alcohol, and stress hormones or from hormonal shifts during certain phases of a menstrual cycle. When you are consuming different calorie ranges day to day your bodyweight can be affected drastically. A meal plan can help you get a little hold on having a really huge fluctuation in bodyweight.

Meal plans can be really beneficial in helping you find a balance with food variety which is why we incorporate them in WebFit plans.

3 Key Reasons You Should Cheat On Your Diet

When someone mentions the words “weight loss,” “tone up,” or “get in shape,” people IMMEDIATELY go into full blown diet mode. Why is that? Those words have a trigger effect.  It causes you to think you can't have all the things you enjoy because it is the reason why you are not where you want to be. So often I hear of someone attempting to change their lifestyle and the direction they take heads toward some really low calorie diet. They believe if they maintain a strict diet the weight just sheds off. Since when did health become so black and white? I wish when they unlocked their phone they would see my face screaming, "NOOOOOOOOOO," please don't DIET!

When it comes to calorie crunching to lose weight, health experts know that a 1,500-calorie diet is healthier than a 1,000-calorie diet. That's because, in the space of 1,000 calories, it's practically impossible to get all the nutrients you need to stay healthy unless you take supplements. And at 1,000 calories a day, you're getting too close to depriving your body of the energy it needs for basic functioning, like getting out of bed in the morning and maintaining a heartbeat throughout the day. But let's face it, if you have a problem over eating then cutting back on the amount of food you eat is already going to feel restrictive, so it doesn't really matter what low calorie diet you try to follow. The truth is, you're likely to cheat, and statistics say you're very likely to fall off the wagon altogether.

I'll use myself as an illustration to demonstrate how bad a diet can be for you. When I was getting ready for a bodybuilding competition 10 years ago I decided it was best to follow a strict diet. In my mind the more sacrifices I made, the more results I would get. Man, do I wish I could slap myself for thinking that. I would eat the same thing for weeks, and months on end. After the 13th week of dieting on the same foods every single day I found myself in the best shape of my life physically, but in the worst shape possible mentally. With 2 weeks to go until the big day I just couldn’t take the restriction anymore and I found myself at a convenient store around 1:00 a.m. buying all the foods I felt I was missing out on. I ate 2 boxes of Honey Buns, a couple apple pies, a few packages of Reese’s cups, and a Pay Day. I felt amazing during the binge, but awful after. After that night I didn’t need science or psychology to tell me that dieting was bad and I needed to find a new approach to reach my goals.

I don’t believe in diets, but if you happen to be on one, here’s why you should cheat on it.

• It's very hard to stick to a calorie-controlled diet. Initially you have a sense of fulfillment, because the challenge of being strict is fun, but it quickly turns into a chore. You can, however, turn your feelings of deprivation and frustration into pleasure by making the experience as easy and fun as possible though. Easy is all about following balanced, calorie-controlled menus that include foods you like to eat, and having those foods available so that it's easier to stick to your plan. Allow yourself some small indulgences and plan them into your diet. This can turn into the fun part.
• You can't kid yourself. If you want to lose or maintain weight, there are limits to how much you can eat, but it makes more sense to find a way to incorporate reasonable amounts of snacks and treats into your diet plan than to avoid them altogether, especially if living without certain types of foods is going to drive you crazy. The secret is simply to plan your cheating, rather than letting it happen randomly or at times when you're feeling out of control. When you have a plan, you have something to look forward to and you're less likely to overdo it. There's no rebellion involved.
• You have to stop saying, "Oh, I shouldn't eat this!" when you know you're going to eat it. Instead, whether it's chocolate, potato chips, or pepperoni pizza, figure out how to include small amounts of "cheat foods" in your diet plan and give yourself permission to eat and enjoy them as part of a meal or well-planned snack. Even better, choose healthy versions of your favorite treats, and try to combine your cheat foods with healthier foods, as in dark chocolate-dipped strawberries or bananas, baked potato chips with yogurt-based dip, and a slice of pepperoni pizza with a large salad on the side.

The thought I want to leave you with is one of sustainability. If you can’t see yourself eating the way you are now 5-10 years from now, what is the point?

Healthy Eating Options While Watching the Game

It is common to throw your current diet, meal plan, clean eating regimen, or whatever plan you were following out the window when the Super Bowl comes around. Social gatherings, having friends over, and having an evening off from the daily grind creates a mindset to just let loose. I believe that a balance should still be in the forefront of your mind. Cheat day? No! Cheat meal? Why!?

Practicing self control, moderation in food choices, and being mindful of when you are getting full so food babies are avoided should still be important to you on Super Bowl Sunday. I shake my head and get a little sad by the people that tell me that they are practicing a low carb diet for the week so they can save all the bad choices for Sunday.

"That isn't progressing toward self mastery."

There is definitely a place for the foods you miss, love, want and wish to enjoy with friends and family. I hope you have a great Super Bowl Sunday with friends and family. Create a plan ahead of time of what you will have and avoid. Be mindful of your choices and make sure you don't over consume. Stop before getting too full.

I want to leave you with some great options for some of the favorites for Super Bowl Sunday.

COCONUT FRIED CHICKEN

{Ingredients} * 2lbs of Chicken Tenderloins * 1 cup of Coconut Flour * 2 tablespoons of Tapioca Starch * 1 1/2 teaspoons of Garlic Salt * 1 teaspoon of Salt * 1/4 teaspoon of Black Pepper * 2 Eggs, Whisked * 1/4 cup - 1/2 cup of coconut Oil, for Frying * 1/2 teaspoon of Paprika

{Instructions} 1) Heat ¼ cup coconut oil in a skillet over medium-high heat for 5 minutes. While the oil is heating, prepare the chicken. Place coconut flour, tapioca starch, garlic salt, salt, Italian seasoning and pepper in a bowl and mix. Put the whisked eggs in a separate bowl. Dip each chicken tenderloin into the egg and then coat each with the coconut flour mixture. Place the prepared chicken into the hot oil and fry it for 5 minutes. Once the first side is browned, turn the chicken and fry the other side for another 5 minutes, or until the chicken is golden brown and shows no pink in the middle. During the last minute of frying, sprinkle paprika over the chicken. Serve with your favorite dipping sauce.

BAKED CORN TORTILLA CHIPS

{Ingredients} * 15 Corn Tortillas, cut into wedges * Nonstick Cooking Spray * 1 teaspoon of Sea Salt

{Instructions} 1) Heat the oven to 375 degrees F. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10-15 minutes, or until crisp. Sprinkle with a little salt and enjoy.

HOMEMADE SALSA

{Ingredients} * One 28-ounce can of whole plum tomatoes, including juice * 1 small white onion, peeled and roughly chopped * 1 or 2 jalepeno peppers, seeded and chopped * 3 cloves of garlic, chopped * 1 1/2 teaspoons ground cumin * 1 teaspoon of salt * 1/4 to 1 teaspoon of sugar, optional if you like it sweet * 1 or 2 handfuls cilantro leaves * 3 tablespoons of lime juice

{Instructions} 1) Add all ingredients to food processor in the order listed. Pulse a few times to break up the large pieces, then process until texture is as smooth as desired. Taste the salsa and based on personal preference, adjust as necessary. Transfer to airtight container and let sit in the refrigerator for a couple of hours or 1 day for best flavor. Serve with tortilla chips and enjoy!

CHOCOLATE CHIP COOKIES

{Ingredients} * 2 teaspoons of vanilla extract * 1 large egg * 4 tablespoons of dark brown sugar, lightly packed * 1/2 cup of coconut oil * 1 and 1/2 cups of oat flour (regular oats blended) * 1 teaspoon of baking soda * 1 teaspoon of cinnamon * pinch of salt * 1/2 cup of chocolate chips

{Instructions} 1) Take regular old fashioned oats or quick oats and blend them until they resemble a flour or powder in a blender or food processor. Combine the vanilla extract, large egg, and brown sugar in a bowl. Melt the coconut oil and let it cool slightly before adding to the bowl. Beat everything together until just combined. Stir in the oat flour (measured after blending NOT before), baking soda, cinnamon (scale this amount to taste preferences), and salt. Stir until just combined and then fold in the dark chocolate chips. Chill the dough for at least one hour. Preheat the oven to 350 degrees F. Using a cookie scoop (and pack these in the scoop very tightly or they may crumble), scoop out balls of the dough onto a parchment lined cookie sheet. Press a few more chocolate chips in the tops if desired. Bake for 8-10 minutes or until lightly browned around the edges. Remove and allow to stay on the baking sheet for another 2 minutes before removing to a wire cooling rack. Enjoy!

Why "Diet" Foods Aren't Actually That Great for You

You spot 'diet' this and 'diet' that on tons of nutritional labels as you are in the grocery store walking down some of your favorite aisle's. Are they worth you picking up and or should you just look right past them? Yes, and No.

Many people who I am very close with ask for nutritional advice. Not because I claim to be some guru, or expert. But I try to be as honest as possible with what science and human physiology says while being sensitive to the state they are in and the circumstances they are under.

Everyone's journey starts somewhere and being respectful of that is always a good thing. If you are consuming tons of sugar from various sources on a daily basis then maybe some of those 'diet' items in the grocery store might be a good change. Changing some of those very refined sugar items you are consuming to some lower calorie 'diet' items may result in you lowering your overall caloric intake to improve your lifestyle.

The untold truth about items in the grocery store that have 'diet' on the label is the artificial sweeteners. Artificial sweeteners are added to about 6,000 different beverages, snacks, and food products, making label reading an ever pressing necessity. Disturbingly, food industry groups are now trying to hide the presence of artificial sweeteners in certain foods.

One of the reasons why artificial sweeteners do not help you lose weight relates to the fact that your body is not fooled by sweet taste without accompanying calories.

When you eat something sweet, your brain releases dopamine, which activates your brain's reward center. The appetite-regulating hormone leptin is also released, which eventually informs your brain that you are "full" once a certain amount of calories have been ingested.

However, when you consume something that tastes sweet but doesn't contain any calories, your brain's pleasure pathway still gets activated by the sweet taste, but there's nothing to deactivate it, since the calories never arrive.

Artificial sweeteners basically trick your body into thinking that it's going to receive sugar (calories), but when the sugar doesn't come, your body continues to signal that it needs more, which results in carb cravings.

In recent years, we've learned that gut microbes play a significant role in human health. Certain gut microbes have been linked to obesity. As it turns out, artificial sweeteners disrupt your intestinal microflora, thereby raising your risk of obesity and diabetes.

As for safer sweetener options, you could use stevia or Luo Han, both of which are safe natural sweeteners. Now days reading food labels are becoming a necessity.

Americans in particular are addicted to sweet flavors, which appears to trigger a complex set of biological systems, pathways, and mechanisms that in the end leads to excess weight gain whether that flavor comes loaded with calories or not. In the end, the research tells us that artificial sweeteners are nothing more than a pipe dream when it comes to aiding you in becoming healthier, because contrary to what the marketing campaigns claim, low or no calorie artificial sweeteners are more likely to help you pack on the pounds than shed them.

Just be careful as you choose what you consume. Also, be sensitive to those who may be trying to change there lifestyle. Sugar, and artificial sweeteners can be addicting and someone may need your empathy and support while they are going through their journey.

Why You Can't Ever Just Eat One Cookie

You left for work this morning at 6:00 am because traffic is hectic and you have some deadlines to meet before the day gets away. You didn't get back home till 6:00 pm and decided to skip the gym since you were so tired from work. You've had hard day and making a meal is the last thing on your mind.

Grabbing the left over cookies that you bought for the weekend get together you were going to with some friends is the only thing that sounded appetizing for dinner. You told yourself that eating a couple would be the limit. "I just want something sweet, a little taste and then I'll be okay." One turned into three, and before you knew it all of the 12 cookies were gone and you were still hungry for more. Why is that?

For thousands of years humans relied on a remarkable, naturally occurring hormone called leptin to regulate what we ate. Somehow this regulator has become confused and now it seems like people just don't know how to stop eating.

I have to dive into a little bit of the biochemistry of the brain so you can fully understand these signals or 'non' signals you experience.

Growing evidence shows that leptin may influence areas of your brain that control the intensity of your desire to eat. It has also been found that leptin not only changes brain chemistry, but can also "rewire" the very important areas of your brain that control hunger and metabolism. The way your body stores fat is a carefully regulated process that is controlled, primarily, by leptin. If you gain excess weight, the additional fat produces extra leptin that should alert your brain that your body should stop creating and storing more fat and start burning the accumulated excess.

To do this, signals are sent to your brain to stop being hungry and to stop eating. It is very important that your brain is able to accurately "hear" the messages leptin sends it, as otherwise your brain thinks you're depleted and will continue to feel hungry, even starving. If your brain does not respond appropriately to leptin, you will likely continue to eat and store more fat.

So if you have this incredible innate system that regulates hunger, why are we struggling to put down the cookies? Because you have become "leptin resistant." Leptin resistance occurs when your body is unable to properly hear leptin's signals. How does this happen? By overexposure to high levels of the hormone, caused by eating too much sugar.

You are familiar with the term 'insulin'. When you eat cookies your bodies blood sugar raises and causes repeated surges of insulin to balance it out. These high repeated surges over time can cause your cells to become "insulin-resistant," which can lead to type II diabetes if not careful. It is much the same as being in a room with a strong odor for a period of time. Eventually, you stop being able to smell it, because the signal no longer gets through.

The same process also occurs with leptin. It has been shown that as sugar gets metabolized and stored as triglycerides in fat cells, the fat cells release surges of leptin and those surges result in leptin-resistance, just as it results in insulin-resistance. When you become leptin-resistant, your body can no longer hear the messages telling it to stop eating and burn fat -- so it remains hungry and stores more fat.

This will not only contribute to weight gain, but also increase your risk of many chronic illnesses, as leptin plays a significant, if not primary, role in heart disease, obesity, diabetes, osteoporosis, autoimmune diseases, reproductive disorders, and perhaps the rate of aging itself.

Remember that in order to minimize your sugar intake, you need to avoid most processed foods, as most contain added sugar. Even savory foods like salad dressing, soup, and bread often contain sugar. For optimal health, eat natural whole foods, and don't skip the gym (sometimes just being in that environment can get you back into a good mindset).

I'm not saying cookies are bad, but they are no staple for healthy nutritional practices. Have them only in moderation.

Why Coffee is Actually Good for You

Nearly 60 percent of Americans drink coffee, and for many the habit is a daily one. When you google the benefits of drinking coffee you will see a slew of different takes. It is mostly opinions, and some twisted science. You are sort of left wondering if it is good for you or unhealthy to have your favorite cup of morning joe. The 'common wisdom' of coffee has been negative for years. But this view is changing as the health benefits of coffee continue to be revealed. This is good news for those of you who sip on a cup of joe in the morning, as it turns out this may be a quite healthy way to start your day.

You may have been told that coffee will raise your blood pressure, lead to heart disease, or give you an ulcer or make you diabetic. To start the debunking of some of these myths, in 2012, The American Journal of Clinical Nutrition published a study that found coffee consumption did not increase the risk of chronic disease, but was linked to lower the risk of Type II diabetes.

Like anything, coffee should not be used in excess amounts and we will get into how much is too much later but study after study has clearly failed to show us that moderate coffee consumption increases your risk for cardiovascular disease or any other serious illness.

The coffee plant and its seeds (coffee beans) contain a natural blend of polyphenol antioxidants, bioflavonoids, vitamins and minerals that all work together to offer some impressive health promoting benefits, and even help neutralize the harsher effects of the caffeine that coffee naturally contains.

The studies that were related to coffee and heart health showed that the phenolic compounds in coffee possess antioxidant capacity and for those who drank a moderate amount of coffee (3 to 5 cups) were less likely to have calcium deposits in their coronary arteries than those who drank no coffee.

Another study found it may trigger a 30 percent increase in blood flow in your small blood vessels, which might take some strain off your heart and reduce your chances of heart rhythm problems.

Coffee has even been shown to help with exercise and training programs as well. Extensive research has displayed that coffee increases your metabolism by up to 20 percent.

One of the positive effects of caffeine lie within the science of the brain. Caffeine promotes production of the neurotransmitters, which activates brain stem cells to convert into new neurons, thereby improving your brain health. This means that coffee can benefit those with Dementia or Parkinson.

Have you ever known anyone to drink coffee to stimulate bowel movements? Researchers believe that the bowel-stimulating quality of coffee comes from caffeine and/or other substances contained within the coffee brew. Although there have been no large-scale studies on this subject, what we do know is that drinking coffee can stimulate movement of the colonic muscles, thus promoting peristalsis (the coordinated contraction and relaxation of intestinal muscles that causes bowel movements). One study noted that the magnitude of this peristaltic effect of caffeinated coffee is similar to one induced by eating a meal. It’s also 60 percent stronger than the effect induced by drinking water. On this same note, society has often said that coffee is dehydrating or a diuretic but the research says that coffee only seems to have diuretic effects in larger amounts (more than 500 to 600 mg a day). This means that the typical coffee drinker shouldn't experience significant dehydration from a one or two cup a day habit.

Since coffee is a stimulant it will only worsen symptoms of insomnia and anxiety, and should definitely be avoided if you’re already suffering from either. People with panic or anxiety disorders may find that they are especially sensitive to caffeine and may find that even a small amount of the stimulant exacerbates their symptoms.

Similarly, the caffeine will linger in your body for hours after you drink it, so it might keep you up at night even if you drink it long before bedtime.

Although it's inarguable now that coffee does have therapeutic benefits, if you are dousing your cup of Joe in creamer, sugar, and other sweeteners and flavorings, you are missing out on the therapeutic benefits and potentially harming your health.

If you want to drink coffee for its health benefits, drink your coffee black, without sugar, non-dairy creamer or cream, or flavorings. But if you do use any of those make sure to have them in moderation. Finally, while it appears coffee in moderation is beneficial, be careful not to overdo it. When referring to a “cup” of coffee, most research considers it to be five to eight ounces with about 100 mg of caffeine. In contrast, a small cup at many coffee houses starts at 12 ounces while a large cup may hold 20 to 24 ounces. Simply be aware of how much you’re actually consuming.

Why Healthy Eating Can Actually Be Harmful

Nutritional preferences have become very reminiscent of a cult over the past few years. It's safe to say, among certain crowds, you would not even be considered cool unless you belonged to a certain group - "Clean Eating", "All Organic", "Paleo", "Flexible Dieting", "Vegan"... just to name a few. Healthy living and the concept of “healthy eating” appear to be our new cultural fixation. We are constantly flooded with articles and advertisements with elaborate juices, recipes, and lists of super foods. All claim to be able to instill us with optimal health.

The first problem that I have with the idea of “healthy eating” is that all too often it is simply just a more socially acceptable way for people to attempt to control their weight - by manipulating their food choices. They may eat "healthy" but they also have a laundry list of other habits such as: smoking, excessive drinking, tanning, etc. Saying that they are simply trying to “eat healthy” is a way for some people to justify what may become restrictive or rigid eating habits, and could even serve to mask the development of disordered eating or eating disorders.

Saying that you are trying to "eat healthy" gives the notion that there are some foods that are "healthy" and other foods that are "unhealthy". This kind of black-and-white mentality surrounding food sets people up for disordered eating habits. For instance, you have a work function that was providing lunch for you and you decide to eat a slice of apple pie for dessert. If you have a black-and-white mindset surrounding food this perceived “failure” could lead to you “falling off the wagon” and succumbing to a binge or over-eating episode. Food is inherently neutral and you are not a “bad” or “good” person based upon the type of food that you choose to eat. We need to take the concept of morality out of our food choices as this is just another way to shame and berate ourselves for something that we shouldn’t.

Here’s the best way that I can explain it. If all that you ate were carrots, you would likely develop nutritional deficiencies over time. If you only consumed brownies, you would likely develop nutritional deficiencies over time. All foods in moderation can be part of a balanced diet and removing the “good” and “bad” label from foods can help you to heal your relationship with eating and find freedom from diet mentality.

The last issue I have with the concept of "healthy eating" is that health has so much depth and is completely person-specific. We have all seen the lists of the top 10 foods you should never eat, or the top 5 foods that lead to a better body. Those general statements are completely ridiculous. As human beings, we are completely different and unique, with different gut bacteria, histories, environments, genes, and tons of other biological and psychological variations. What may be “healthy” for one person may be “unhealthy” for another, therefore making any general statements that label a food group or specific food, as being “healthy” or “unhealthy” makes zero sense. Ultimately, I don't care how many alkalizing foods you have in your refrigerator, how many 'green juices' you mix up, fermented foods you consume, or how much intermittent fasting you do if the thought of having dessert gives you anxiety. That is not mentally healthy.

Healthy Thanksgiving Ideas

Face it -- November is usually synonymous with an abundance of eating and lack of exercise. Thanksgiving is a time for celebration and family. This is not a time to binge on your favorite meals and throw away all your goals. On the other hand, this is also not a time for deprivation either. When Thanksgiving rolls around it's like you lose focus and throw out the plan? Why? Here are some things I have always kept in mind when approaching Thanksgiving. - Exercise... Don't stop training because it is the week of Thanksgiving. Continue on plan and even make sure you do some sort of exercise on Thanksgiving day. Chances are if you keep exercise in the regimen you will make better choices when it comes to food because you are more conscious about good health decisions. - Don't Starve Yourself To Make Room... I used to hear this a lot when I worked in health clubs. "Oh, I'm making room for Thanksgiving so I'm just not going to eat until later." "I'm going to not have carbs all week so I can eat all my favorites on Thanksgiving." This is not smart. Actually, it is a proven way for you to make bad decisions when it is time to eat and more than likely you will over consume. Have you ever went grocery shopping hungry? Yeah, not a good idea. - Don't Use Thanksgiving As An Excuse To Binge... "I'm just going to eat whatever I want all day and start fresh tomorrow." That quickly turns south. So don't try it. You probably will end up putting off 'tomorrow' until next year. This is not a day to just binge out on all your favorites. This is more of a day to practice self control and good decision making. You can have your favorites but in moderation. - Don't track the day... I love to track my food everyday. So this one is a huge one for me. Let this day be a day where we are not on a strict meal plan. This will allow us to not be busy weighing food, stressing about calories/macros, and missing the opportunity to spend quality time with family. Don't plug your meals in myfitness pal or trying to swap meals out on your meal plan. Call it an non-tracked day. But with this comes great responsibility. That means it becomes a smart choice day, and a portion control day. - Fill Up On Good Vegetables... When good vegetables are what we fill up on chances are we won't make that extra trip for another slice of Grandma's apple pie. - Make Health Conscious Decisions On Carbohydrates... You love your sisters mashed potatoes but you have to have dressing too. Well that is fine but make sure that you use good judgement in portions. There is no such thing as free calories. They all come with a price.

Here are some healthy alternatives to some Thanksgiving favorites:

SLOW COOKER CORNBREAD DRESSING

Ingredients: 4 tbsp. butter 1 medium-sized white onion, diced 1 green bell pepper, diced 4 ribs celery, diced ½ tsp. kosher salt ½ tsp. poultry seasoning one pan of Southern cornbread (substitute rice flour or all-purpose GF flour for the wheat flour in the recipe) 6 slices gluten-free sandwich bread, cut into 1" squares 2 c. chicken broth ⅓ c. half and half 1 egg cayenne pepper to taste, optional

Instructions: 1) Melt butter in a skillet over medium-high heat. Add onion, bell pepper, and celery, and saute for 10-15 minutes until vegetables are very tender. Stir in salt and poultry seasoning, and turn off heat. Crumble cornbread into a large mixing bowl, and add cubed sandwich bread. Stir in butter and vegetables. 2) Add two cups of broth, and stir well. 3) Whisk egg and half and half together in a measuring cup (plus cayenne pepper if desired), and stir into cornbread. 4) Spray crock of slow cooker VERY well with cooking spray, and pour in cornbread mixture. Cook on low for 6-8 hours or high for 3-4 hours.

HEALTHY APPLE CRISP

Ingredients: 3 medium baking apples, cored, sliced thin 1 tsp cinnamon 2 Tbsp sugar 2 Tbsp flour

Topping: 1 cup quick oats 1 tsp vanilla 1/2 tsp cinnamon 1/4 cup brown sugar 2 Tbsp heart-healthy margarine

Instructions: 1) Mix first four ingredients and place into 9-inch (square or round) baking dish. 2) In small bowl, mix topping ingredients until crumbly. Sprinkle topping over the apples. 3) Bake at 325 degrees until apples are soft and topping is golden brown (about 30 minutes).

The health benefits of apple cider vinegar

There have been many lofty claims about the miraculous healing powers of apple cider vinegar, and many people do seem to be experiencing some health benefits. However, much of what you read about this product on the Internet is overstated, or simply unfounded. There has been surprisingly little research about using vinegar for therapeutic health purposes, given the large number of dramatic claims about it. However, lack of scientific studies is a common problem for many natural and alternative therapies. Perhaps the most researched and the most promising of apple cider vinegar's benefits are in the area of type 2 diabetes and those with symptoms of cardiovascular disease. Several studies have found that vinegar may help lower blood glucose levels. In 2004, a study cited in the American Diabetes Foundation's publication Diabetes Care found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals. One study found that vinegar treatment improved insulin sensitivity in 19 percent of individuals with type 2 diabetes and 34 percent of those with pre-diabetes. Another Study from 2012 showed that the Consumption of apple cider vinegar over a 8 week period had a beneficial effect in significant reductions in harmful blood lipids and is recommended as a simple and cost-effective treatment for hyperlipidemia. It should be noted that hyperlipidemia is a known risk factor for atherosclerosis which can lead to cardiovascular diseases if not treated properly.

When purchasing an apple cider vinegar, you'll want to avoid the perfectly clear, "sparkling clean" varieties you commonly see on grocery store shelves. Instead, you want organic, unfiltered, unprocessed apple cider vinegar, which is murky and brown. When you try to look through it, you will notice a cobweb-like substance floating in it. This is known as "mother," and it indicates your vinegar is of good quality. The reason manufacturers distill vinegar is to remove this rather murky looking stuff that most folks won't buy. But in this case, it's the murky looking stuff you want. As with everything else, the more processed a food is, the less nutritious, and this holds true for apple cider vinegar.

The first vinegar was the result of an ancient accident. Long ago, someone stored a keg of wine too long (presumably a poorly sealed one that allowed oxygen in). When the eager drinkers opened it, they found a sour liquid instead of wine. The name "vinegar" comes from the French words for "sour wine."

If you are considering taking it medicinally, there are some things to keep in mind.

1. Apple cider vinegar is highly acidic. The main ingredient is acetic acid, which is quite harsh. You should always dilute it with water or juice before swallowing. Pure, straight apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat. (There is, in fact, one reported incident of long-term esophageal damage to a woman who got an apple cider vinegar supplement capsule stuck in her throat.)
2. Long-term excessive use could conceivably cause low potassium levels and lower bone density.
3. Excessive use can cause nausea if consumed on a empty stomach and you may need to vary the time of day in which you drink this substance to determine when it sits well with your system.
4. Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease.

If you are under the care of a physician and you want to try a course of apple cider vinegar, talk to your doctor first to make sure it won't interfere with any of the medications you are presently on.

Let's go on record and note that the scary, but truthful side effects occur in anything we consume. Even with water. Yes, you can over consume water. All of these things to keep in mind about apple cider vinegar relate to excessive use, i.e. Apple Cider Vinegar Diet.

There are no official guidelines about taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water or juice, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of apple cider vinegar seems low. Enjoy your ACV!

References. Zahra, B. (2012). Influence of Apple Cider Vinegar on Blood Lipids. Life Science Journal, 9(4). Retrieved from http://www.lifesciencesite.com/lsj/life0904/360_10755life0904_2431_2440.pdf

How to Make Peanut Butter Protein Pancakes

As a kid, I really loved pancakes. But I haven't had them in my meal plans in years because traditional pancakes are packed with ingredients that aren't optimal to support my training. Well, after some research and a little trial and error, I'm excited to share the following recipe with you. These pancakes contain slow-digesting carbs, plenty of fiber, and a hefty dose of protein, making them diet-friendly and a better option for those looking to put this childhood favorite back in the regimen.  

[embed]https://www.youtube.com/watch?v=Jvjpm1b2YcM[/embed]

Peanut Butter Protein Pancakes ~ Makes Two Pancakes ~ Ingredients: 1) 1.5 Scoops of Peanut Butter Protein Powder (Quest Peanut Butter Whey Protein Powder shown in video) 2) 1/3 Cup Buckwheat Pancake Mix 3) 1 Whole Egg 4) 1 Tbsp of PB2 5) 1 Tsp Vanilla Extract 6) 1/8 Tsp of Baking Powder 7) 1/8 Tsp of Baking Soda 8) Topping: Walden Farms Pancake Syrup

Directions: 1) Mix Protein Powder, Pancake Mix, Egg, PB2, Vanilla Extract, Baking Powder, and Baking Soda with about 1 cup of water (use a little more if it is too clumpy) in a large mixing bowl. 2) Place a pan on high heat and add some cooking spray. 3) Pour the mixture a little at a time to make silver dollar - size pancakes. 4) Flip when bubbles appear on the surface. 5) Once both are done, Enjoy!