I. The research has been skewed and gender biased for too long

Many women I talk to are still subscribing to outdated myths about training and are stuck in an “exercise more, eat less” mentality that is robbing them of the strong, healthy body they deserve from the effort and time they put into their training.

I want to clarify from the start of this article that I’m aware of and respect that people have different goals for their physique and different lifestyle practices they are comfortable with, and that what I am focused on in this post is helping you better understand how your body works so you can become physically stronger, more capable and confident, and enjoy a high quality life in a functional body at every age.

It’s time to bust some myths and give you the information you need to support your body’s process of getting stronger and healthier so you can stop undermining all the effort you put in with diet culture myths or strategies that come from research done on men, not women.

The changes we go through in life in our incredible female bodies – from puberty to menopause and everything in between – deserves attention and understanding. We are often on our own figuring everything out with so much scientific research in the past being done on men only, and the perception of a woman’s cycle as “too complex” (1).

This gender biased research means many (fortunately not all) doctors and other professionals fail to address women’s hormone concerns adequately, dismiss their concerns entirely by suggesting “it’s just part of the aging process” or “it’s in your head” or suggest strategies that fail to address the root cause of the issues. 

When researching this post for example, I found the lack of female representation in research studies appalling. It is only in recent years that women have been included more frequently, and yet even in many of the studies that included women there was rarely any differentiation in phases of the menstrual cycle, or attention to women at different stages of life. And even less that examined women of different cultures and ethnicities to explain how women from different backgrounds might experience things like peri menopause, strength gains and fueling needs.

As a result, generalizations are made because of the design of the research studies. No wonder it has been challenging for us to get good, relevant information that works for us! I will present to you what I have learned from what is currently available, but I too am still looking for more. See recommendations for follow up at the end of this article.

II. Common issues I hear women struggling with – do any of these apply to you?

III. Understanding that body composition is NOT “your weight on the scale”

Due to over-focus on “weight loss” many women are more focused on seeing a scale number go down rather than on how they can lose body fat and increase lean mass (2)(3).

If we take a closer look at body composition, we can shift this mentality and start to understand why even when we sometimes lose “weight” doing fad diets it comes right back, and that we’re sacrificing our valuable muscle tissue in an effort to lose this “weight”(4).

Weight on the scale measures overall body weight, which includes muscle, bone, water at the time of weighing, body fat and all the body tissues combined. Because many of these factors are variable (have you eaten, how much water are you retaining, what time of the month is it, have you had a bowel movement today), it’s more ideal to measure the composition of fat and muscle tissue on the body rather than body weight alone, which does not take the ratio of these important tissues into consideration.

Two women, one with more muscle and less fat and one with more fat and less muscle might weigh the exact same number on the scale. But the woman with more muscle will look leaner and more compact, and the woman with more body fat will look thicker.

While a pound of muscle and a pound of fat both weigh one pound, the pound of fat takes up more space than the pound of muscle, due to its structural composition.

This is why taking a closer look at the ratio of muscle to fat on your body matters far more than the “amount you weigh.”

To get a real body composition measurement, ideally you would use a professional method like the DXA scan (dual x ray absorptiometry), air displacement plethysmography (i.e “Bod pod“), bioelectrical impedance measurement (i.e. InBody scan or similar), 3-D body scanner, or other professional body composition measuring test.

However as these are not always readily available, other methods may be useful for self testing, including skin caliper measurements, measurements with a tape measure around the hips, thighs, arms, stomach and chest, and full length photos from the front, side and back wearing the same or similar garments.

While it’s absolutely fine to weigh yourself in addition to these methods when looking for changes, only weighing yourself will give you very little data that speaks to your body composition. Combined with an over focus on “weight loss” along with the cultural expectations of women and their bodies, many women have disordered eating (5), disordered self perception, and are following fad diets, skipping meals, under-eating and overtraining.

They end up constantly down on themselves for their perceived lack of progress, under nourished, stressed-out and set themselves up for unintended health consequences including an increased risk for bone stress injury and cardiovascular disease (6).

This heightened stress state from overtraining and under fueling (not to mention stressing about our weight and every other pressure we feel from societal expectations) elevates our cortisol and increases the inflammatory response, which not only breaks down muscle but also creates fat storage and has a detrimental impact on our mood, energy levels, and long-term metabolic rate and overall health (7).

While some “weight loss” may be observed, this often comes back quickly, and the manner in which the weight is lost has unintended consequences that do little to contribute to a highly functional, strong body. All this focus on our weight and the vicious cycle we get in when we constantly seek shortcuts to lose it can undermine our long-term health and a good quality of life, increase negative self talk, and contribute to the perception that our appearance is the main driver of our value and worth.

While fat loss is a goal that a lot of women have and equate to “weight loss,” not enough women have the goal of gaining or preserving muscle, and as a result they are losing out – especially during the important transition from regular menstruating years to peri and post menopause – a time when the body’s fluctuating estrogen and progesterone signals become irregular and eventually stop, impacting our ability to lose fat and build muscle the same way.

The reason I say we as women are losing out is because muscle is metabolic currency (8). When we focus on strengthening, growing and preserving our muscle tissue, we start training, eating and resting in smarter ways, ways that go beyond aesthetics and support our long-term health – and as an added bonus, frequently have an aesthetic result as a natural byproduct.

I discussed this in depth, along with the ramifications this has on women in a recent podcast with Dr. Stacy Sims, and Rock Your Life member Amanda had this to say about how it impacted her:

Understanding body composition and setting goals with that as a primary focus rather than on weight loss is truly a mindset game changer.

As Amanda points out, this unhealthy focus on having someone else’s idea of a “perfect body” is one of the root causes of the problem that creates so much stress and pressure on women. I want to thank the Rock Your Life members for all the discussions we have had (and continue to have) about these topics, as they have been a tremendous inspiration for me in writing this article and clarifying points that I wanted to make.

IV. Creating an optimal state in the body to drive the results you want

In order to see a body composition change, we need to create an optimal state in the body for our hormones to do their work to support muscle growth and support fat loss. It is not “calories in/calories out” or how many workouts you do vs. how little you eat.

If you are over focused on your workouts as the sole driver of seeing results or losing weight like a lot of women are, it’s easy to get into a “no days off” training mindset. But consider that your workouts are like seeds you are planting, and like any seed you want to see grow and flourish they need to be planted in fertile soil, and have sunlight and rain to grow and thrive.

Your nutrition focus is the fertile soil, and your sleep and stress management are your sunshine and rain. Your workouts will not “take root” and grow a strong body without these other essential components repeated consistently. Too much rain can wash a seed out of the soil, like too much stress can sabotage your results.

I’ll talk more about calories shortly, but suffice to say that you cannot see your body flourish and grow strong if you are constantly restricting your nutrient intake and not paying attention to the quality of the nutrients you eat. Poor quality soil impacts the growth of a plant, just like lack of quality nutrients will impact the efficacy of your workout. A plant grows in the presence of all of these nurturing variables in balance, and it takes a little time.

Your results will never happen without the combination of these actions (Sleep, Nutrition, Stress Management, Exercise) repeated, and you being patient and allowing the results to unfold.

Plants grow faster when they’re given all these resources, and your body will respond when you give it what it needs to thrive as well. That’s why we have what I refer to as the “4 Pillars of Health,” these 4 aspects of your life that only you can control and that work together to create that optimal state in your body.

With more of a focus on eating, sleeping, stress reduction and training to support your energy and valuable muscle tissue, you’ll have an easier time regulating your body composition at every stage of life, and you’ll feel stronger and healthier in the process. You will be less susceptible to advertising for “weight loss products” that prey on culturally created fears of women being undesirable (what a load of garbage).

Having a focus on growing and preserving our muscle, especially as we age is a great idea. Not only does muscle surround and protect our joints and organs, it secretes protective cytokines which boost your immune response during contraction (9) (10).

On the aesthetic front (how we look), muscle is dense and compact so as you add it to your frame you will become physically smaller and have a more toned appearance as discussed above. We burn more fat more easily when we’re more muscular (11), and that valuable muscle tissue has other protective benefits to our bodies as well. You’ll be physically stronger, enjoy a more robust immune response (9), and boost your sense of capability and confidence.

Focusing on muscle, and training strategies to grow it will not necessarily “bulk you up.” Here is a great example from Meg, a Rock Your Life member. We can clearly read about and see how she has shifted her body composition to be more muscular, and broken up with her scale at last. Her weight increase and size decrease shows that she has put on some solid muscular strength which made her smaller, not larger or bulkier.

You can add muscle to your body and focus on fueling for it without concern that you will become a bodybuilder. Professional female body builders work very hard to build up their muscle tissue to the level you see in competitions, and gaining muscle at that level is challenging due to the differences in amount of testosterone in men and women.

If getting huge biceps is not an aesthetic goal for you, have no fear that you’re going to suddenly achieve it. But it is attainable for you if you choose to pursue it – I recommend a personal trainer who specializes in body building if this is of interest, and a willingness to spend years in pursuit of that goal.

V. Building muscle at different stages of your menstrual cycle

How do we build muscle? In a previous article, I described the process by which we gain muscle. In a nutshell, muscles working against a progressively challenging load leads to increases in muscle mass – a process referred to as hypertrophy. Hypertrophy is a thickening of the muscle fibers, creating stronger muscles.

These adaptation to an increased load happens when we also fuel and rest properly. As the body gets used to the challenges you present it with, you need to vary the type of load in order to continue to drive adaptations.  And for women, there are considerations due to the presence (or absence) of estrogen.

When you’re still having a regular cycle, remember that in the first half of your cycle (from when you get your period until you ovulate) estrogen is higher. This estrogen is estradiol, or E2 and it’s the most anabolic (muscle building) of the estrogen hormone trio (E1, E2, E3). During this phase, you also have a greater ability to use carbohydrates than you do post ovulation (be mindful of your consumption of sugary foods after you ovulate, and prioritize protein)(12 )(13)(14 ).

So if you’re still cycling regularly, take advantage of this first stage of your cycle (follicular phase) by pushing harder in your workouts (14) to create those muscular adaptations that lead to lean mass development.

Balanced training is essential in the follicular phase as overtraining will contribute to more inflammation, elevated cortisol, and muscle protein breakdown. Not fueling and managing stress appropriately around your tough workouts will also have this effect and undermine your ability to build muscle.

After you ovulate (luteal phase), progesterone is going to be elevated, which will create a higher state of inflammation in your body as it prepares the uterine lining. Your basal body temperature is elevated, which may mean you get less deep sleep. Don’t push yourself as hard in this phase of your cycle – notice your energy needs and feel free to take the intensity down a notch or two.

You can really back off on the intensity of your training in the days or week leading up to your period, as you may notice less energy due to hormone levels shifting. I tend to do lower impact workouts during the days before my period as I just feel more tired. I’ll swap in yoga, mobility or just slower, less intense resistance training. Or simply take an extra rest day or 3 as needed.

How I adjust a program to match up with my cycle is if I’m following a 4-week training program for instance, I simply extend it a bit longer so I can add some days of lower intensity work in the week where I have less drive. I do some low impact workouts, yoga, mobility and even take just extra or unscheduled rest days the week before my period. Then I pick my training program back up where I left off when my estrogen levels come back up in the follicular phase.

See my detailed guide to training with your cycle for more on this subject and adjust your own workout plans with confidence. Looking for training guidance while pregnant, or after having a baby? Check out my pre natal and post partum fitness guides.

Some of the best training strategies for women at every life stage are resistance training (16) and HIIT (high intensity interval training that includes explosive cardio, or plyometric exercises)(15)(48) (49).

When it comes to resistance training, you want to begin by building a strong, functional base with good form and continue to progress and challenge yourself as your body adapts and you build strength (50).

Lifts like deadlifts, squats, pulls and pushes (among others) will all help increase your overall strength and when they’re incorporated into a balanced training plan that you are consistent with you will reap the rewards.

When it comes to HIIT/plyo/explosive cardio moves you want to be able to push hard in your work intervals (53). These intense intervals of explosive movement burn a lot of energy while you’re doing them, and trigger protein synthesis. They also increase growth hormone and adrenaline hormones which contribute to fat burning. HIIT workouts can also make you use more energy after your workouts as well.

Both resistance training and plyometric/explosive cardio moves are metabolically stressful, so your body burns more calories in the post workout recovery period (51). You’ll also trigger the release of hormones that have a fat-burning, appetite dampening response (54). You can find this combination of training strategies in every workout program I have created.

Along with all of these training benefits we get from these strategies, understanding that “more is not more” when it comes to your training is an important aspect of your development as an athletic woman who is able to build muscle efficiently and burn fat.

As we discussed earlier, muscle grows when we rest it after we train (concurrent with proper fuel).  You want to be able to go hard in your training sessions whether you’re resistance training or doing HIIT, and in order to push that limit you need to be rested and recovered.

Progressing with good form is of paramount importance, which is why I recommend following a program with a trainer who is well-versed in anatomy and functional movement (I’ll nominate myself here of course).

You can take advantage of my free foundations of functional fitness workshop alongside any of my training program or on its own to improve key movement patterns and understand more about how your body works and how to keep it balanced and aligned.

VI. Building muscle and losing fat for women in peri and post menopause

Post menopause you lose the E2 estrogen and the female sex hormones eventually flatline, so in order to build or maintain muscle we have to rely on other pathways to stimulate muscle protein synthesis.

In peri menopause we experience years leading up to menopause when our hormones and period become irregular. There is evidence that women of different cultural backgrounds experience differences in the length of this time period (52).

While estrogen is beneficial for body composition when we have a normal cycle (42), estrogen dominance creates issues for our ability to lose body fat and build muscle.

Check out the article about adaptogens which can help stabilize hormone levels (I have had an excellent experience using them myself), but other strategies may be recommended by your doctor (as long as they’re not dismissing your concerns, telling you to “go lose weight” or just putting you on the pill because they can’t be bothered to find alternative means to support you).

Watch out for chemical estrogens in plastics or industrial compounds. Poor estrogen metabolism can also contribute to estrogen dominance. We may not metabolize our estrogens when we have a poor diet, aren’t exercising regularly or lack muscle tissue. A balanced, whole food diet rich in fiber, healthy fats and essential amino acids from protein combined with regular exercise will contribute to better estrogen metabolism.

Here are the top tips for women in this life stage to shift body composition to less fat and more muscle:

1: Increase the challenge to your muscles from resistance training

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1: Increase the challenge to your muscles from resistance

One of the strategies for bypassing the hormone pathways is to increase the level of intensity of the workouts you do by increasing the resistance or weight you’re using. It’s time to start increasing the challenge to your muscles.

If you’re a beginner, work on challenging yourself by building up a foundational practice with bodyweight workouts (mine are some of the best!).  Check out the 90 Day Challenge for a wonderful program that will progressively build up your strength with bodyweight workouts that can be done from home.

If you’ve been doing bodyweight workouts for a while and feel like you’ve got good form, it’s time to start adding in resistance in the form of bands, dumbbells or other weighted objects and challenge yourself further. Check out Home Workout Domination for the perfect program that uses home workout equipment for resistance training and explosive cardio moves.

If you’ve been training with light dumbbells and know you could go heavier, start ramping up the resistance to your body by challenging yourself to increase the amount of weight of your dumbbells.

I built up my collection of home workout equipment over time so don’t feel like you need to go purchase a ton of things. And if you’re working out in the gym, you can test out what works best by using the different options available.

Work with me in the circuits and workouts I teach, challenging yourself in the rep ranges I share, and increase the amount of resistance/weight you’re using gradually. If you get to the point where the weighted objects you’re holding are too heavy to comfortably grip and hold onto but you feel you could lift something heavier, consider using barbells as they make it easier to distribute the weight across the bar without you having to hold dumbbells.

Lioness, my women’s heavier weight training program is perfect for helping you progress through all of this if you’re interested in trying heavier weight training out.

For amazing value and variety, you can join Rock Your Life, my online home workout studio and women’s fitness community where ALL of these options for strength training and explosive cardio are built into dozens and dozens of challenge programs.

Everything from foundational bodyweight training to home workout equipment to heavier weight training is available in Rock Your Life – plus support in our private women’t fitness community so you can progress with guidance and a holistic focus on your health.

Include plyometrics/HIIT in your training

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2: Include plyometrics/HIIT in your training

The second strategy for bypassing the hormone pathways at this life stage is to make sure you’re including plyometrics (high intensity or explosive training moves like sprints, box jumps, broad jumps, skater lunges, tuck jumps, split squat jumps, burpees, jump squats, etc) in your workouts.

Not only is this great for your bone density, but when you fuel appropriately around your workouts the intensity of these moves uptakes glucose more quickly helping to keep insulin levels stable (which can be a challenge for women in peri or post menopause).

You’ll find explosive cardio included in all of my training plans allowing you to take advantage of this. You can begin with the lower impact versions that I’ll show you so you can get comfortable building yourself up.

Polarize your training and rest days

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3: Polarize your training and rest days

It’s also essential to start to look at the sequencing of your training. It’s no longer appropriate (nor was it ever really) to take a “no days off” approach to your training. You want to think about what Dr. Stacy Sims calls “polarizing” your training. Think about how you can set yourself up to make your training sessions maximally effective by coming to them rested, recovered and fueled.

Adjust workout programs that have 5 days of work in a row to be 2 days of work, followed by a rest day, 2 more days of work followed by a rest day, a day of yoga and then 2 days on again. Or do a workout every other day Monday through Friday, with a yoga day on the weekend and one additional recovery day.

Don’t get yourself into the “grey zone” where you’re training a little daily, thinking that’s going to be the way to lose the body fat – it’s not. Keeping your body in a constant state of inflammation is not what drives adaptations and muscle growth – it’s what breaks it down constantly and keeps your body from burning fat. Get your body moving doing low impact activities like walking regularly, and avoid long periods of sitting or inactivity. A rest day doesn’t mean you lie on the couch, but it also doesn’t mean you sneak in an extra workout.

VII. For women of all ages: why we need to eat balanced meals with whole foods

The nutrients in your foods: protein, carbohydrates and fat, as well as the micronutrients like vitamins and minerals should all be part of the makeup of your meals. Getting familiar with these nutrients and what you’re putting in your meals is a great practice.

If you’ve ever used one of my meal plans you learn exactly which nutrients are featured in each meal, and get used to building a plate that supports your energy needs.

Doing food preparation is an excellent way to ensure you have the nutrients your body needs, and avoid added sugars that are in so many processed foods. This is why my message has not changed in a decade: cooking for yourself may not be “easy” and it may take some time, but it’s the quality of the soil you’re planting the seeds of your workout in.

I constantly see people putting all their focus and time into workouts and ignoring this essential piece of what drives their results. They jump from diet to diet looking for shortcuts when there are none.

You cannot force a plant to grow faster. It has to go through internal processes. So does your body. Expecting to see your results on the outside immediately is a losing game that food deprivation diet plans will have you believe.

So many online calculators for calories will put you at a dangerously low food intake threshold that actually has the opposite response in your body than you thought it would. It can have the unintended consequence of making you more prone to store fat, and you won’t build muscle on too little fuel.

The “salad” as a healthy meal without any protein or carbs is a great example of something we have come to perceive as a “health food” due to an over focus on calories, when it’s doing little to support our nutritional needs. Where is the protein? Where are the energy-providing, fiber-rich, gut supportive carbs? Where is the healthy fat?

Each of us has a resting metabolic rate (RMR) which is the amount of fuel we need for just our basic functions. As in what it takes to digest your food, lay in bed and not do much more than be a body. For instance a woman’s RMR might be approximately 1400 calories (I’m 5’1″ and active and this is close to what mine is for instance). If she were to start eating 1200 calories a day (and training) she would quickly be in trouble, have low energy, be unable to lose body fat and likely lose muscle as well.

Due to the lack of essential nutrients – below even her baseline threshold, her metabolic rate slow down, making her body hold onto body fat, and this is what happens to so many women who eat too little because an online calculator or diet program told them “1200 calories.”

Focusing on eating foods for the calorie content rather than the nutrient content can rob you of vital energy and fuel for your activities, cognitive function, immune health and more.

This “low calorie” or “less food” type of approach plays into our damaging culturally taught association as women with “eat less to be smaller.” Why should women need to disappear or be smaller? These outdated messages about women’s bodies do not empower women, do not make us stronger or healthier – they make us more stressed, more prone to illness and injury, and physically weaker.

Why protein is so important

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Why protein is so important

Protein is the most satisfying of the nutrients, so it can help with portion control and meal satisfaction when you have it in adequate amounts in each of your main meals (38).

Protein will help stabilize your blood sugar, and it breaks down into the amino acids that your body needs for everything from muscle protein synthesis (39) to brain function, hormone and enzyme function and immune health.

You cannot build or maintain muscle without adequate protein intake, and it has the added benefit of keeping you feeling full and satisfied when you include it in your meals.

I see too many women eating barely enough protein and then they wonder why they have sugar cravings, why they’re hungry all day, or why they can’t get “toned,” which means why can’t they see more muscularity and less body fat.

Include protein with each main meal (40), because your body doesn’t have a “storage reserve” to draw from for the aminos it needs for so many body functions (including cognitive function, immune function, hormone and enzyme function and muscle protein synthesis). When you go too long without eating, your body will break down your muscle tissue to get at the amino acids that are there, which isn’t what you want.

It’s great to learn about the macronutrients, and if you want to “count” any of them I would say start tracking how many grams of protein are in each of your meals so you get a general idea of how much you’re eating per meal. Aim for 20-30 grams per meal, and if you’re over 40, aim for 30-40 grams per meal as discussed above in the peri and post menopause section.

You can easily boost your overall daily intake with quality protein powders to help meet the body’s needs for amino acids (13). I personally like adding them to my smoothies, to my oatmeal, baking them into muffins, pancakes and waffles, and even mixing them into yogurt to eat with my breakfast cereal (click here for protein rich recipes on the blog). In the picture of me above with the food prep, there are protein muffins in the glass bowl for instance, and I’ve washed my greens and bagged them as a quick addition to smoothies.

If you don’t tolerate dairy well and don’t use whey protein powder, plant based protein powders like my organic whole food proteins are an excellent choice as they contain all of the essential aminos, and I made them to be tasty and smooth enough to be mixed in just water alone if you’re busy, on the go, or want something very light.

Collagen is also an excellent supplement to support the integrity of bone, skin and joint health as it contains some specific amino acids. It is not a complete protein source however, so it is best used in conjunction with a complete protein source powder. I personally always add it (here’s the one I make) to my Rock and Restore since it dissolves in anything and has no flavor or taste.

To read about how to use different supplements like collagen, protein powder and aminos, read this post.

Don't avoid whole food carbs

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Don’t avoid whole food carbs

The biggest issue when it comes to carb consumption is eating too many processed foods and not getting enough vegetables, fruits, whole grains and legumes. You may have dietary preferences for specific whole food carbohydrates and that’s fine – but eat the ones that you prefer from whole food sources full of fiber, and not the processed ones.

When you eat carbohydrates, your insulin rises to uptake the glucose in your bloodstream from the carbohydrates. Whole food carbs cause a gradual elevation of blood sugar levels, making it easier for your body to manage the glucose (which is ideal). But many processed foods release a lot of sugar into the bloodstream very quickly.

When you have too much glucose in your blood, your body stores it as fat. When you eat too much sugar too often your cells become resistant to the insulin that’s trying to unlock them to let glucose in, which is a precursor to diabetes and obesity.

This is not to say you should never enjoy processed foods, treats, dessert or sweets. But making them your staples rather than your “specials” is an approach that leads to health concerns. Your gut health will be greatly improved with a focus on more fiber rich whole food carbohydrates and your blood sugar will be more stable, delivering steady energy rather than energy spikes.

If you’re going to opt for a lower carbohydrate meal, do it away from your workouts. Remember that the post workout window (the time after a workout) is the time when your body is most sensitive to insulin and can send the sugar in your bloodstream straight to replenishing your muscle glycogen stores.

The more muscle you have, the better your metabolic health is and the easier it is to lose body fat (41). Eating carbohydrates and protein together around your workouts supports your energy balance and your ability to build and maintain your muscle tissue (38).

Due to our higher levels of estrogen than men, we also have an improved ability to burn carbohydrates especially in the first half of our cycle when estrogen is higher (42)(43). You can go higher in your carb intake in this phase after your workouts, especially on tough training days.

If you’re in the second half of your cycle (from ovulation to your period), you have more progesterone in your system. Progesterone increases muscle breakdown (31), so you really want to make sure you’re optimizing your protein and carbohydrate intake in the luteal phase, and having your recovery time as well (32). For a refresher on the phases of your cycle, read my cycle training guide).

These nutrition strategies are essential for women in peri and post menopause as well, as discussed earlier. As we lose our naturally fluctuating estrogen, it’s imperative to prioritize whole food carbohydrate sources and increase our protein intake. We don’t absorb as much of the amino acids from our protein as we age, meaning increasing it serves multiple purposes at this time that help you improve body composition, lose body fat, and preserve or gain muscle.

Enjoy quality dietary fat

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Enjoy quality dietary fat

From a satisfaction and fullness standpoint I also don’t recommend being afraid of dietary fat. When women limit fat, they tend to eat more carbs which increases insulin and decreases our ability to burn fat. We can also disrupt our hormones as the body uses the cholesterol in dietary fat to produce them.

Key nutrients in fish, eggs, nuts and other sources of dietary fat are readily absorbable and utilized by the body. Our hunger may be elevated without the satiating effect of dietary fat, causing us to overeat more frequently, and studies have investigated the higher incidence of injuries in athletic women who ate a lower fat diet (44).

So don’t be afraid to include whole food sources of fat in your meals in balance with your other nutrients. Avoid processed fats like vegetable oil and hydrogenated or trans fats. If you’re struggling to create balanced meals, get a meal plan like the Body Fuel System with balanced whole food meals.

VIII. The importance of fueling (not fasting) around your workouts and how to do it

Many women are still doing fasted training, thinking that’s giving them the edge. However studies (17) show that women do better when training in a fed state, while men do well in a fasted state (18).

The reason you’re hearing so many diets and doctors advertising fasting as the way to go is because the previous research suggested many benefits. And there are benefits, to the subjects who were studied: men.

The female physiology is more sensitive to hunger and fullness signals due to us having more kisspeptin receptors in our brain than men do(19). Staying in an under fueled state contributes to a slowed metabolism, meaning your body can’t burn calories as readily and is conducive to a low energy state.

One of the purported benefits of fasting that it forces the body to switch from glucose burning to fat burning. However there are sex differences that provide this mechanism in women already. Women burn more glucose during regular daily activities, but burn more fat during exercise naturally than men do (20)(13).

Exercise helps women call on our body’s ability to burn fat for fuel, making us more metabolically flexible when we incorporate regular training, supported with the fuel we need. Not to mention, exercise induces autophagy (21), one of the other oft-touted benefits of fasting in which the body clears out damaged cells. In a nutshell, exercise gives women similar benefits as men get from fasting.

There are of course many ways to fast and many reasons. I appreciate and respect that some of my readers may have religious reasons for observing periods of fasting. The scope of this section of our article is focused on fasting as it pertains to women in sport.

We all naturally “fast” in a lower energy output state when we stop eating after dinner and don’t eat again until breakfast. But skipping breakfast or going long periods without fuel can be unhelpful for active women by elevating our cortisol (which contributes to muscle breakdown and fat storage) and creating an energy deficit that means you won’t be able to work as hard in your training session.

Not to mention, coming into your workout after a long fast means your body is in a muscle breakdown state. When your body doesn’t receive the essential amino acids it needs for everything from brain function, hormone and enzyme function, immune function AND muscle protein synthesis, it breaks down your muscle tissue to get the amino acids in this valuable body tissue (22).

During your workout, muscle protein synthesis and muscle protein breakdown occur, but the exercise creates a greater breakdown state potentially leaving you in a deficit unless you are fueled, and/or fuel to replenish the work. The breakdown of your muscle tissue during a workout has the potential to create hypertrophy and muscle growth after your training session as your body repairs when you fuel and rest properly (23).

So if you went into your workout fasted (in a muscle breakdown state plus elevated cortisol which means fat storage state), then did your workout and then didn’t eat for an hour or so post workout (muscle breakdown state plus fat storage from the stress of the workout and lack of nourishment) you just broke down your muscle tissue the entire time without build back because your brain and body were looking for amino acids to use for essential body function and stored glycogen for energy. It got both of those from your valuable muscle tissue (34).

So all of this “skipping meals” means you aren’t building muscle, you’re breaking it down. Remember that cortisol (the stress hormone) is catabolic (breaks down) muscle, and anabolic (builds up) to fat. This stressful state does not contribute to fat loss, it can actually lead to fat gain. And the lack of nutrients contributes to loss of your precious muscle tissue.

All those claims about fasted training making you “lose weight” might have made you lose a few pounds but where did the pounds come from? Sure you may have lost some body fat, but you also lost your vital muscle tissue and elevated your cortisol. A man will have a different response and be able to lose fat and preserve muscle tissue. Extensive fasting as a woman, especially around your workouts all but guarantees you’re going to gain body fat over time, lose muscle, and also affect your body’s metabolic rate (35). Understanding body composition and how your muscle actually gets stronger is so important.

I don’t recommend fasted training for women.  Having fuel around your workouts (in the form of protein and carbohydrates) is essential so you not only have the energy to push hard and get those adaptations in the muscle tissue, it fuels the cells with glycogen (the byproduct of glucose from carbohydrates) and the amino acids (the byproducts from dietary protein or protein powder) support muscle protein synthesis.

Fueling post-workout 

In the post workout window after you exercise, your insulin levels peak which creates the opportunity for glycogen storage (glycogen comes from the glucose in carbohydrates) and muscle repair. That means the carbs you eat post workout can get straight to the muscle stores, and the amino acids from the protein you eat can get to the muscle tissue to repair the breakdown created by your training. Once we are outside of this window, our insulin sensitivity goes down, making it harder for the muscles to absorb the glucose from your bloodstream and the amount of glycogen stored in your muscles is lower.

Post workout, women have a relatively short window for optimal refueling compared to men who may be able to go longer (24). Ideally, get protein and carbohydrates in within an hour of training (13) in your next meal. Aim for 25-30 grams of protein in the recovery period (33).

The carbs will increase your glycogen storage, and combining protein and carbs can help reduce inflammation and support a strong immune system. Muscle uptakes glucose from the bloodstream as well, so the more muscle you carry the better you handle the insulin response.

This is one of many reasons I suggest pre-cooking some of your meals for the week ahead, so you have easy to grab and go meals when you need them. See my meal plans for easy to follow guides.

The body will store the energy from the carbs we eat in the liver and the muscle tissue, and use what it needs for energy first from the liver, but it will break down your muscle tissue if you’re not eating enough for your energy output needs (26). If we eat more carbohydrates than the body has the capacity to store in the liver and muscle tissue it gets stored as fat. So you’ve got too little and too much – both with consequences.

If you eat well balanced meals with protein (very satisfying), whole food, fiber-rich complex carbohydrates (digest slowly, keeping blood sugar stable) and healthy dietary fat (slows gastric emptying to keep blood sugar stable and also is very satisfying) you are in very little danger of under eating or overeating, and can stop worrying about “carbohydrates making you fat.”

Using an eating program like the Body Fuel System can set you up with an easy to follow guideline and delicious well-balanced meals.

Carbs are the body and brain’s preferred energy source. Yes, the low carb/high fat diets out there will make you think the body needs to run on ketone bodies, and it can – however that is an adaptation the body has for starvation and low food availability states. Diets like these generally do not serve women very well, and the “benefits” of the keto diet in particular is all based on research on male test subjects (27).

They may work better for men, having been studied extensively on them, be useful for a short period of time for certain individuals, especially those who are obese or have other medical conditions. But going extremely low carbohydrate for active women long-term can have unwanted consequences to your cortisol levels (they rise) and your metabolism (it can down regulate).

Want to hear scientist and researcher Dr. Stacy Sims explain why intermittent fasting, keto, and low carb diets aren’t ideal for women, but work well for men? Listen to the podcast we did together about this topic right here.

You’ll want to prioritize protein and carbs around your workouts (28) – so if you can workout a couple hours after your last meal, and eat your next meal within an hour of your training session, you’re doing great. Just make sure your meals contain protein and carbohydrates (29).

Strategies for fueling pre and post workout with a busy schedule:

Ideally we’d all have the ultimate flexibility of eating whole food meals and training at the perfect times for ourselves, but with the demands of modern life, protein supplements can come in handy and help fill in some gaps. Let me run you through a few scenarios and ways you can use protein powders and smoothies (in addition to whole food meals of breakfast, lunch and dinner) to support you so that this isn’t confusing and it’s easy to implement.

• You work out first thing in the morning: have a half of a banana (or any other fruit) and a scoop of protein powder in water or almond milk. Something super light that digests quickly will ensure you have the building blocks you need circulating in your system for optimal output in your workout. Eat breakfast as soon as you can after your workout.
• You work out an hour or two after breakfast: if it’s not time for lunch yet, have a protein shake with fruit right after your workout. If it’s time for lunch, have lunch. If you have the shake and fruit, have lunch when it’s time for lunch, as the smoothie/shake isn’t a meal replacement.
• You work out on your lunch break, and haven’t eaten since breakfast (you plan to eat your lunch after your workout): an hour or so before you workout, have a blended smoothie with protein and the other things you put in a full smoothie (something you’d find in one of my recipe guides for instance that you can bring it from home or make at the office, not just protein powder in water). If you lack the means to make the smoothie, have the protein in water or milk and a piece of fruit sometime in the hour before you train to give yourself a base. Have your lunch as soon as you can after you train.
• You work out after work, and haven’t eaten since lunch (you plan to eat dinner after you train): an hour or so before you workout, have a smoothie with protein and the other things you put in a full smoothie that you blend (something you’d find in one of my recipe guides for instance that you can bring it from home or make at the office – not just protein in water). If you lack the means to make the smoothie, have the protein in water or milk and a piece of fruit sometime in the hour before you train to give yourself a base. Have your dinner as soon as you can after you train.
• You work out after dinner: Make sure you work out at least 3 hours away from bedtime, as training too close to bedtime can interfere with your sleep as it raises your core body temperature. I presume you ate dinner at least an hour before your workout, giving you time to digest. After your workout, make yourself a full smoothie (like something that you’d find in my recipe guides) with protein, milk, fruit and other ingredients, or a shake with just protein powder and water and a piece of fruit.

The protein/water and fruit is just a shortcut, a convenient way to support nutrient timing when you aren’t able to eat a regular meal or regular food on one side of your workout. You can use a protein shake as a support for nutrient timing – but I don’t suggest using them as a full meal replacement. Your body needs whole foods too(30).

I just want to mention that supplements are not required, they are a supplement to a healthy, whole food diet. I use them because they are a convenient way to get extra nutrients in quickly and conveniently. If they seem expensive compare the cost of complete protein in foods you would prepare. Quite often, they are very comparable. However, not finding the quality I wanted consistently in the marketplace is why I started my own supplement line.

While I use a regular protein powder in my smoothies and focus on whole food sources of protein in my meals, during my workouts, I use Rock and Restore, my essential amino acid formula. It’s in a “free form” which means it doesn’t have to be digested like dietary protein and can go straight to where it’s needed. An essential amino acid contains the BCAA’s (branch chain amino acids) but my formula has an optimal dose of leucine, the most anabolic of the BCAA’s, making it a great workout formula.

If you are unable to purchase my organic protein powders and supplements, here is my guide to choosing protein powders that can help you make good decisions about what ingredients are in the products you are shopping.

Of course protein powder and supplements are totally optional and I use them for convenience and because as we age, we absorb less of the amino acids from our food as I mentioned previously, and I want to create a nice circulating pool of them during my training which helps with post workout soreness and drives muscle protein synthesis.

IX. Why reduced stress levels and quality sleep are also essential for body composition shifts

I must also mention that stress is a huge factor in our ability to regulate our body composition. You’ve probably heard me say that exercise is a healthy stress when we are healthy. There are many forms of stress to the body, but chronic stress from emotional or life triggers are essential to address (read my complete article about stress here).

We can also create a state of stress in the body when we overtrain, or don’t take the needed recovery when we’re sick or injured and the body is trying to do too many tasks at once.

Whether from life stress or overtraining, stress elevates the cortisol in our body and we’ve discussed already that it stimulates fat storage (45) and breaks down muscle tissue. Developing methods to proactively address the stressors you face can be incredibly beneficial and supportive to your energy and fitness goals.

Doing “extreme” workouts, or not getting adequate recovery both during a workout or after may increase muscle breakdown, persistent inflammation, and lowered immune response (46).

Speaking of a lowered immune response, lack of sleep also makes us more susceptible to getting sick. Good sleep is an essential component to training and seeing results. When you’re exercising, you need MORE deep sleep for muscle recovery and protein synthesis. During sleep, your body produces HGH (human growth hormone) which boosts protein synthesis and promotes fat utilization.

Quality sleep is also crucial for maintaining the balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down, resulting in an increase of appetite and cravings – and our impulse control goes down, making it very hard to avoid reaching for the sugar and pre made foods.

Our metabolism slows down and our body holds onto its resources (body fat) and doesn’t burn as many calories (47). Along with all this, lack of sleep causes our cortisol levels to rise and remain elevated. This high cortisol impacts fat loss efforts, and promotes breakdown of your muscle tissue.

Which is why when you are really tired, I recommend that you take an active recovery or rest day, even if it’s unscheduled. Training in this sleep deprived state will only contribute to greater muscle breakdown and won’t give you the benefits, plus you’ll be more likely to reach for comfort foods and have less inhibition in overeating.

You can listen to Dr. Michael Breus (The Sleep Doctor) go over the 5 things that happen to your metabolism and hormones when you’re sleep deprived on the podcast here.

X. To wrap it all up….

As a woman, you have training advantages and a unique, powerful body that is capable of going through numerous transitions in the course of its lifespan. I encourage you to see this process of figuring things out as a discovery, not a burden. There is no pressure on you to implement everything you learn immediately. Try these things out for yourself, and remember that like a plant, the body must also go through an internal process before you “see a result.”

Having additional resources can be very helpful. Personally, I have sought the support of numerous practitioners over the years including therapy for my mental health, functional medicine for my physical body and looking for the root cause of things that are hard to understand, physical therapy for support with stability and foundational movement patterns, and Chinese medicine for my energy body (acupuncture and herbal medicines) to name a few. I work with a functional medicine doctor (root cause medicine) rather than a traditional MD. You can use the directory here to search for functional medicine practitioners in your area if this is of interest.

While we may not all seek out the same types of practitioners or care, there are still plenty of things within our personal domain that only we can control like our 4 Pillars of Health: Sleep, Nutrition, Stress Management and Exercise. I hope that with this article you have seen a new level of how you can apply these 4 pillars in your own life to drive the results you want with all the effort you put in.

I invite you to be a part of ROCK YOUR LIFE, my online home workout studio and empowering women’s fitness community. You’ll find workout programs, workout classes of all types, healthy recipes and a holistic approach to your health in your private member’s login area, and in our private group enjoy lively discussions about all topics relating to your health and well being, a connection with other like-minded women, interaction with myself and the Team Betty Rocker Coaches.

When we focus more on designing a high quality of life for ourselves from a holistic perspective, the body responds naturally and becomes the fit, strong body we wanted all along. It’s so satisfying and empowering when we take action from an educated standpoint, and control the framework we see ourselves through as strong, powerful women with highly functional, healthy bodies that do not exist solely to be looked at. I look forward to your comments and questions.

For additional learning:

• Women specific nutrition and training with Dr. Stacy Sims
• Eating and training with your cycle (part 1) with Dr. Stacy Sims
• Eating and training with your cycle (part 2) with Dr. Stacy Sims
• A quickstart guide to women’s hormones (part 1)
• A quickstart guide to women’s hormones (part 2)
• What you need to know about birth control, the menstrual cycle and your hormones with Dr. Jolene Brighten
• How to heal emotional Eating with Tricia Nelson
• How to have a happy, healthy gut with Dr. Vincent Pedre

The post Shifting the Muscle to Fat Ratio: Women-Specific Body Composition Considerations appeared first on The Betty Rocker.

SLEEP. NUTRITION. STRESS MANAGEMENT. EXERCISE.

How we look and feel is a byproduct of how we treat ourselves, how we love ourselves and how we nourish ourselves.

Every time we eat, we’re creating the foundational shape and structure of our bodies. We literally are what we eat.

Sometimes, figuring out WHAT to eat can be a real struggle with all the competing information out there.

In my opinion, there’s no “one perfect diet.” There’s value in many of the different eating strategies – because different things work for different people at different times.

And there is value in self-experimentation, because figuring out what works for your body – and your lifestyle – isn’t a simple clear cut equation.

Despite their many differences, the one thing ALL the best eating strategies seem to agree on is that eating whole foods is the baseline for success.

That’s why I don’t argue or disagree that different dietary strategies are effective. One might work better for your specific lifestyle, one might work better because of the season of life you’re in, one might work better because of other compounding factors.

What it comes down to is:

• Does what you’re eating support your body with whole foods that give you good energy, clear skin, the fit physique you’re after AND….
• Does the practice of how you’re eating fit your lifestyle so it’s something sustainable?

I like to keep it simple, so I focus on what nutrients are in my foods, and strive to get them from the most natural sources possible in a way that fits my lifestyle.

This is the approach that I teach and use myself in the Body Fuel System. 

Here is exactly how I think through my healthy eating choices:

1. START WITH PROTEIN

When planning your meals for the day, start with your protein, add plenty of greens, then build your meal around that with whole food carbohydrates and/or fats, and eat to satisfaction.

Not every meal will have ALL the nutrients represented of course, but they should ALL contain protein, and all the nutrients should make an appearance over the course of a day.

• Getting in quality protein for your active lifestyle is essential for everything from supporting your muscle recovery and strength to your immune health.
• Because protein is more satisfying than fat or carbs, you’ll feel more full when you include it in adequate amounts and it can even reduce or eliminate cravings.

Preparing and eating enough protein can be time consuming, so a common shortcut is to supplement with a protein powder. This is exactly what I’ve done for years and it’s really helped me maintain my muscle tone and reduce cravings.

I created I Vanilla Protein for this reason – I wanted a reliable plant-based, organic protein powder that tasted great, was smooth in a blend, and easy to use in my baked goods as well.

It’s a great shortcut and I always include it on days I work out. You can order it right here if this sounds useful for you as well.

2. ADD FIBER-RICH CARBS

Carbohydrates, when they come from whole food sources and are prepared as close to the way they came from Mother Nature as possible, are an excellent energy source that will support your healthy, fit body goals – not take away from them. 

The best way to get into optimal “fat burn” mode is actually to have enough energy to show up to your  workouts, think clearly and power through your day. Fiber is essential to a healthy gut and digestive flow, and carbs are your brain’s preferred energy source for focus and concentration. 

Some examples of fiber-rich, nutrient dense whole food carbohydrates are….

• Grains*: Quinoa, rice (all varieties, but especially wild, long-grain, and brown) and oats. 
• Legumes*: Beans (all kinds), lentils and peas.
• Starchy Vegetables: Sweet potatoes, beets, parsnips, pumpkin, squash and yams.

I would limit processed and pre-made carbohydrates. If you opt instead for the whole food sources, you’ll be more full and satisfied and not reaching for the other stuff. 

*I recommend traditional grain and legume preparation, like soaking, sprouting and fermenting to ensure you’re getting the benefits of these nourishing and fiber-rich energy sources without irritation. There are many savvy brands these days that have done that work for you, so look for “sprouted quinoa” “germinated rice” etc. to save time. 

3. INCLUDE HEALTHY FATS

When it comes to fat, we want to eat nutrient-dense whole food sources of it in order to reap the benefits. Here are some of my favorites:

• Gives you long lasting energy – so you can think better, work harder and live life to the fullest!
• Stabilizes blood sugar – which can prevent insulin spikes that trigger fat storage.
• Feel full longer – which promotes satiety and reduces cravings.
• Reduces inflammation – Omega 3 fats are especially beneficial in this regard.
• Produces and regulates hormones – for example eating healthy fat stimulates the production and secretion of leptin, the hormone that helps regulate food intake, maintain a healthy body weight, and ensure your metabolism is in working order.

The amount you take in daily is really dependent on the dietary strategy you follow, just be sure you’re making your choices from whole food sources.

Some of my favorite sources of healthy fats include:

• Avocados
• Nuts and Seeds
• Cold pressed oils: coconut, olive, avocado, etc.
  
  

4. FOCUS ON GREENS and VEGGIES

Greens and veggies play an important role in supporting our health. They include vital micronutrients (vitamins and minerals) that aid your body in many processes and enhance the actions of your protein, carbohydrates and healthy fats – plus often contain digestive-healthy fiber.

Eating more of them – and a VARIETY of them can support your immune system, help you thrive, and protect against heart disease, osteoporosis, cancer, diabetes and much more.

Even with so many great options out there, it can still be tough to find creative ways to include enough of them each and every day which is why I cover my protein AND green bases with Berry Green Protein.

It’s just so convenient – and you get 18 grams of plant protein, plus 15 total organic greens, veggies and fruits

You can shake it up in water alone, you can blend it in a smoothie, or you can even bake with it.

I mentioned how important it is to have variety in your greens – making a smoothie is a great way to vary the greens you get, and adding a bonus scoop of Berry Green Protein can help boost the overall nutrient content to get the full spectrum.

Here are 2 of my favorite easy smoothie recipes (and you’ll find many more recipes on the blog as well to make things that represent ALL of these nutrients):

• Colorado Green Machine
• Berry Blast Smoothie

There may be times in life where it’s challenging to make your normal eating habits as much of a priority, so I also wanted to share some of my healthy shortcuts that are readily available for you.

Click Here for 18 Healthy Shortcuts

I use all of these for my “minimal” prep weeks and they may be useful to you as well. This healthy eating shortcuts guide is packed with helpful time-saving tips, tools and shortcuts for keeping your nutrition game strong when life starts throwing you curve balls.

My 30-Day Challenge Meal Plan comes with a 4-week daily menu, healthy recipe cookbook, grocery lists and a bonus dessert cookbook so you can enjoy a totally balanced lifestyle!

Check out a day of my eating from this program!

The post 4-Step Eating Strategy That Keeps Me Lean appeared first on The Betty Rocker.

Today’s salad is an ode to the Fall season, and shines with simplicity and flavor.

Choosing to buy local is a great way to get the best your region has to offer that’s in season. You can support your local farmer or farmer’s market, food co-op or CSA (community supported agriculture).

Choosing foods when they’re in season can be really budget-friendly and great for your health, as they tend to be less expensive, more nutrient dense, and full of flavor than food consumed out of season.

Eating a wide variety of colorful produce that shifts as the year progresses ensures your body gets a solid rotation of all the vitamins and minerals Mother Nature has to offer.

The base of this salad can be used in a number of ways. You can prep this ahead of time, and then grill or bake a piece of fish, some chicken, or a little tempeh to throw on it for a fast, easy meal full of nutritional benefits.

• The butternut squash is a complex carbohydrate high in fiber and loaded with vitamins A, C, E, and B vitamins, as well as minerals like calcium, zinc, and magnesium that will give you lasting energy.
• Add in pomegranate seeds, known as arils, and you get tons of antioxidants, more fiber, vitamins A, C, and some B vitamins, plus additional calcium, potassium, and iron – all amazing for healthy skin, a strong immune system and a healthy metabolism.
• Pumpkin seeds, sometimes called pepitas, are rich in antioxidants, iron, zinc, magnesium, and vitamin K., and they bring solid doses of protein and healthy fats to the dish.
• And of course using a base of dark, leafy greens ensures your body gets a variety of fiber, micronutrients and phytochemicals, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth.

The items in today’s recipe are in season right now where I live, which is why I chose them.

I know it might be different where you are (or when you’re reading this), so feel free to improvise your ingredients, and share what you’re doing in the comments below!

I can’t wait to hear what makes it into YOUR Harvester Salad! Be sure to drop me a line and let me know! 

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Save time and make this your own with everything all mapped out so you can shop and prep with ease – with 3 options for how to do your prep – all at once (batch), not much at all (minimal), or a flexible option in the middle called hybrid that lets you do some prep, and also cook on the fly.

Never run out of healthy eating options again!

The post Harvester Fall Salad appeared first on The Betty Rocker.

Your stomach isn’t growling, but still, all you can think about is the experience of donuts, a sundae, fried chicken, or chocolate for example.

When that feeling arises, it can be helpful to have some logic to help understand why this may be happening so you can override the desire to eat everything in sight.

In today’s post, I wanted to take a look at some of the reasons we get cravings, along with some possible solutions!

1. Emotional association

Remember eating apple pie at your grandmother’s house or the taste of ice cream after a game? Food has so many emotional associations. Many foods are connected with memories and feelings, and eating them has the power to trigger all of those good sensations.

Maybe you catch yourself standing in front of the fridge after having a fight with someone, ready to reach for something that will make you feel better.

Or maybe it’s a habit that you have developed – an association with an experience, like “I always eat dessert after dinner because that’s what I did growing up,” or “I always felt the most joy as a child when there was something sweet involved.”

Even when you’re not “hungry” you can still override those feelings of fullness because emotion, and the memories we have associated with our emotions, are often far more powerful than logic or reason and can trump your body’s biofeedback.

The difference between being hungry and having a craving is that when you’re hungry, you need food, and when you’re craving, you need a feeling.

The thing about that “good” feeling we get from eating when we’re not actually hungry is what I’d call the “band-aid” effect. It doesn’t actually solve the thing we’re really missing.

2. Judging foods as good or bad

Food is not “good” or “bad,” food is food. Some food is more nourishing than other food, and that’s ok. Of course it’s optimal to eat more nutrient-dense food for the sake of your health, but eating some foods that aren’t is part of life for most people, and often happens during enjoyable social gatherings.

When we call foods good or bad, we’re actually judging ourselves as good or bad for our choices. And this creates associations of stress, guilt and shame around eating that is not conducive to your mental health.

That veiled self-judgement we get into can also trickle over onto other people. If we’ve decided a food choice is bad (and we are bad when we choose it) it means other people are being bad when they choose that food as well. Judging other people for their choices means we aren’t as open to learning from them, or accepting their views as valid.

So back to the cravings conversation – when we are judging the food (ourselves) as good or bad, it can create negative mental associations that we subtly rebel against. If something is “bad for us” we feel like our natural desire is being suppressed. Have you ever heard of a teenager who didn’t try to sneak out or break the rules when they were strictly told they had a curfew?

If we feel like we “can’t have something” we sometimes obsess about it MORE, and end up wanting it more than we would have if it were available to us. Setting us up to crave it. Then we break our own rules, which does more damage than just enjoying it because usually after we break the rules, we feel remorse, guilt, shame and stress – and tell ourselves we’ll never do it again, diet starts tomorrow, repeat, repeat, repeat.

3. Advertising exposure

This one is so obvious when you think about it, but it’s actually hidden in plain sight. As humans, we’re highly suggestible and easily influenced by appealing imagery and messaging. And there’s nothing wrong with that. Just something to be aware of when it comes to why we’re having cravings.

When we’re watching TV at night we get nice and comfortable on the couch, and maybe we have some snacks we want to enjoy. Because our primary focus is on what we’re watching and not the signals we’re getting from our body, it’s easy to mindlessly munch and end up overeating.

Even if you’ve made your own nourishing snacks, it can be hard to notice when you’re full. I don’t think we really need a lot of snacks, if we’re eating nutrient dense, satisfying meals, normally your body is fine until the next main meal. But we can’t always get fed at the optimal time, so having a healthy nutrient-dense “mini meal” with you can be a great way to keep your blood sugar from dropping.

However many of the pre-made snack foods we’re told are so convenient are NOT nutrient dense mini meals. They spike your blood sugar and don’t leave you feeling as full and satisfied as you would have with say, and apple and some nuts. We buy snacks because we’ve been convinced we can’t make it between meals without them. We buy many pre-made foods because they’ve been marketed to us as “convenient” and “time saving” or “a great deal.” Advertising messages are powerful drivers of our choices and they convince us to take actions we might not otherwise take.

Or how about when you browse different websites, looking for a recipe? I personally get frustrated when going to websites with dozens of pop-ups, and when I have to scroll a mile through a hundred ads just to get to the actual recipe. But the reason people do that is because it’s effective and it makes money. We are influenced by what we see, and this is just another form of advertising that can have an influence on your desire (or craving) for something you didn’t know about before.

Foods and products in shows that your favorite characters are eating or drinking drive powerful associations with the desirability of these products. Have you ever been watching a show and the characters are drinking wine, making you want to pour yourself a glass? Nothing wrong with watching the show, nothing wrong with wanting the wine, nothing wrong with having the wine. What’s questionable is being on autopilot and taking action because of the power of suggestion and not asking yourself if you’re really hungry/thirsty/want a glass of wine. And on potentially not stopping when you would have normally because you’re on autopilot.

This is also the hallmark of “influencer marketing” which is now a big part of how brands currently get products in front of consumers on social media. In a perfect scenario, an influencer would love and use the products they get paid to promote (and the product would do what it says it does, be well-researched, and of good value), and the influencer would have real, genuine experiences to share. I like to give people the benefit of the doubt, but I do my own research on anything someone I like is suggesting, and recommend you do too.

4. Lack of Sleep

The sleep-wake cycle plays a major role in our ability to regulate appetite. The hormones that influence control over blood sugar and appetite control are deeply impacted by your sleep quality and quantity.

During sleep, glucose tolerance and insulin secretion (manages your blood sugar),  leptin (the fullness hormone) and ghrelin (the hunger hormone) are organized and regulated.

Without proper sleep, these regulatory chemicals get disrupted and can’t follow their normal pathways that keep you connected to eating in accordance with your body’s energy needs, causing cravings and disrupting feelings of fullness after eating, causing you to reach for more.

5. Getting dehydrated

Water is one of the most essential components in the human body, making up 75% of all muscle tissue, and 10% of fatty tissue.  It also transports nutrients (like sugar) through cells, and filters wastes.

Dehydration is one of the most common causes of sugar cravings. When you’re hydrated your body can easily access its glycogen (stored sugar) reserves, helping to keep your energy stable. But being low on fluids makes it harder for the body to access and metabolize those resources – meaning we start craving sugar to give us some quick energy.

Many of us are dehydrated and we don’t even know it. Water is necessary to the function of all our internal organs, and dehydration is also a common causes of digestive problems, lymph congestion (your immune system pathway), and can inhibit your body’s natural detoxification pathways.

If you exercise regularly, it is essential that you stay hydrated. Dehydration not only causes muscle fatigue and cramping, the body’s ability to thermoregulate (maintain body temperature) is decreased. It’s easy to become dehydrated if you do a lot of cardio and are sweating a lot without replenishing yourself, and if you’re consuming alcohol regularly or drinking more than a cup of coffee daily.

Don’t get caught with unnecessary cravings just because you forgot your water bottle.

6. Not eating enough dietary protein

I’ve found that many of my readers tend to downplay the importance of protein when planning meals. However, once they start intentionally incorporating this vital nutrient, it’s much easier to feel full and satisfied after a nourishing meal.

Protein is more satiating (satisfying) in the long run than fat or carbs. Over time, protein can simultaneously reduce your hunger hormone (ghrelin) levels and boost your levels of a satiety hormone (peptide YY), so if you’re skimping on it, you’re missing out on that full, satisfied feeling your body enjoys while the digestive system does its thing.

Protein is needed for everything from hormone regulation, enzyme production, and the regulation of our body fat.

Eating protein leads to a release of glucagon, a hormone that helps encourage fat out of your fat cells so it can be used up by your muscles. And it helps your fat cells become less receptive to storing fat.

So if you’re not mindfully including protein with each of your main meals throughout the day, your cravings could be related to not feeling full and satisfied by the intake of this important nutrient.

7. Eating foods that raise your blood sugar (too frequently)

Sugar is more addicting than almost any other substance because it literally causes a chemical reaction in your brain. Your body might be seeking the next energy spike if you’ve been eating foods with too much sugar, and that’s where your craving is coming from.

Eating a lot of sweet or salty foods on a regular basis (which can happen with processed and packaged foods, restaurant and fast-foods, etc.) puts your body in a constant yo-yo of trying to balance your blood sugar, your energy, and your hormones.

You have to really watch out for a lot of pre-made, packaged foods. Read those food labels. It’s easy to be eating what we think are “health foods” or “convenient snacks” or “shortcuts” that have sugars added to them that cause this constant erosion of our intentions to actually consume less sugar.

Over the course of the day, between regular whole foods and those types of foods, you’ll be way over your sugar intake needs and your body will happily package up the extra to store as fat for you.

Your body can store the glucose you don’t need for immediate energy in 3 places, your liver glycogen, your muscle glycogen, and/or your fat cells.

“Nutrient partitioning” describes which of these 3 paths will be taken, and that has a lot to do with your current amount of body fat, muscle mass, and hormone levels – particularly insulin.

If you are insulin resistant, fat storage is prioritized. If you have good insulin sensitivity, muscle and liver storage is prioritized. Improving insulin sensitivity can help you reduce insulin resistance, and reduce the risk of many diseases, and ensures your body converts the energy from your food in the most efficient manner (including supporting your muscle).

The more insulin sensitive you are, the more readily your nutrients will be partitioned to the muscle tissue to be stored as glycogen (rather than fat storage).

Improve your insulin sensitivity by eating whole foods, and getting regular exercise.

Constantly eating high sugar foods (or eating in excess of what your body can process) triggers the insulin response over and over, leading to insulin resistance. Doing the opposite of that, eating low-glycemic (low sugar) foods – in the form of fiber rich whole food carbohydrates is a great way to improve your insulin sensitivity.

A slower, steadier influx of glucose (rather than a huge spike) gives insulin a chance to do its job at the right pace. Including fiber helps us feel more full – meaning we won’t be as likely to overeat.

Dietary fat has a similar effect, slowing down nutrient absorption and making us feel more full and satisfied so we’re not as likely to overeat. Plus, fat is very nutrient dense, giving us plenty of energy in a smaller package.

Set yourself up for success and beat cravings with a plan for what you’re going to eat in advance. 

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/

https://pubmed.ncbi.nlm.nih.gov/17212793/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4358156/

The post 7 Hacks to Crush Your Food Cravings appeared first on The Betty Rocker.

Nutrition.

Stress Management.

Exercise.

These are the 4 “Legs” of your healthy physique “chair.”

Take one away, you can still sit on the chair. Take 2 away and you’ve got problems. Focus too much on one and you can tip the chair over.

The goal is to try to get all 4 areas to be important.

And when you go through challenging times where one cannot be addressed, give attention to the other 3 so you can maintain your health.

To all of my amazing fitness Rockstars, be sure you’re not placing so much emphasis on exercise and neglecting your nutrition, sleep or feeling stressed.

If you get sick (like I did for 3 weeks this Spring), injured, or need to take an unplanned day or week off from your usual workout routine, use the time for something else that’s important and don’t “sweat it.” Life happens.

I know what a huge bummer it is to be thrown out of your routine for so long – and the nagging fear that all the hard work you’ve been doing up to that point is going to melt away…but actually, it’s NOT – if you focus on shoring up the other 3 pillars of your chair.

Don’t add additional stress to your mind worrying because you can’t do your workout. It’s not the most important thing when it comes to your body goals. Yes, it matters but what matters even more is hitting your nutrients daily, getting sleep consistently, and keeping unnecessary stress to a minimum.

Case in point….after not working out for 3 weeks, my physique changed very little. And the reason for that was I actively focused on my other 3 chair legs. Of course I have some muscle tone to rebuild, but I know how (and so do you). So I refused to stress about that while I needed time off because I knew how to keep myself in balance.

I’ll walk through the 4 pillars in this video from a live broadcast if you’d like to watch it and check in on where you’re at with me, and which pillar(s) need some extra attention – and you’ll also find the resources and information I talk about in the video below to help you shore up these 4 important areas of your health if you don’t have time to watch the full video.

I’ve listed the 4 pillars below in the order I weigh them in importance.

If you’re like I used to be, putting the majority of your focus on exercise, you’ll be interested to see that it’s actually the last on the list. That’s because your hormone balance that governs fat loss, metabolic function and your overall mission control of health comes far more from the way you navigate sleep, nutrition and stress management.

YES they’re all important, but if you’ve heard the saying “you can’t out-train a bad diet,” you could just as easily hear “you can’t out train sleep deprivation” or “you can’t out-train high stress.”

1: SLEEP

Sleep is #1 on my list because without sleep, you’re running in a restoration deficit for all of your normal body and brain functions. If you needed to choose which pillar to focus on first, this would be the one I would optimize EVERY TIME.

Lack of sleep messes with your metabolism by affecting glucose tolerance, making it hard to shed belly fat. Sleep timing, duration and quality play a major role in the hormones that govern appetite regulation and cortisol (stress hormone) levels.

Outside of its effects on your appearance, your ability to focus and perform at your best – and recover quickly – is clearly affected by lack of sleep.

Getting good sleep….

• Allows you to perform better
• Makes you happier
• Regulates your hormones
• Reduces stress levels
• Improves focus, creativity, and memory, and
• Regulates and reduces inflammation

Tips to Get More/Better Sleep:

• Create a sound barrier: use a fan, a white noise machine, earplugs – whatever it takes to create a buffer of white noise around you to prevent being woken up by outside noises. I sometimes use all 3 to create layers of sound that allow me to rest as I’m a light sleeper.
• Keep light away: use blackout curtains, get an eye mask (I sleep with one every night) to reduce light’s effects on your skin and eyes which signal your body that it’s time to wake up.
• Reduce your exposure to blue light, especially before bedtime: wear blue blocking glasses to help with exposure to light from cell phones, computers and TV’s. Too much exposure to these lights – especially at night – make it much harder to fall asleep.
• Sleep in a cool environment: studies show that sleeping in warmer temperatures increases wakefulness, so try lowering the temperature in your room and snuggling up under the covers.
• Try out a no movement mattress: sleeping with pets or humans who move around a lot? Try a Tempurpedic mattress topper or mattress for the “marshmallow effect” that allows everyone to get comfy without the jiggle and bounce being felt throughout the entire bed.
• Set an Alarm to go to bed: it’s hard to go to bed an hour earlier right away, so try setting your alarm for 15 minutes earlier to go to bed tonight, and try that for a couple days. Gradually increase the time you go to bed to earlier – until you can get yourself in bed at that time.

2: NUTRITION

Nutrition is #2 on my list because your body uses every bite of food you eat to carry out its metabolic processes at a cellular level. You literally “are what you eat.” Skipping meals or going over your daily sugar recommendations regularly both cause fat storage.

Too often we sacrifice meal planning or cooking for taking shortcuts or getting caught up in the business of life, and that’s NOT doing us any favors.

If you pay attention to where your Protein (P), Carbohydrates (C), Fats (F) and Greens (G) are in your meals throughout the day, you’ll be ahead of the game, so aim to get:

• Protein in every meal – in roughly the size of your palm.
  Here’s a great reference for how much protein to eat daily, best sources of it and how it benefits you.
• Carbohydrates in your meals around your workouts and optimally in the morning – in roughly the size of your cupped hands.
• Here’s a great reference for choosing the RIGHT carbohydrates, how to incorporate them to your advantage, and the best ones to eat.
• Healthy Fats in your meals in the size of your thumb, and especially when you’re having greens.
  Here’s a great reference for how fat works in your body so you can choose the best fats (the ones that help you LOSE fat), how fat helps your metabolism, and the best healthy fats to eat.
• Greens in your meals in roughly the size of your fist.
  Here’s a great reference on why we need greens, how fiber helps you lose fat, and how to incorporate the best greens easily into your daily intake

Tips to Help You with Nutrition:

• Read your food labels and avoid buying pre-made foods with added sugars, high sodium, or lots of chemical ingredients that you don’t recognize.
• If you’re having regular cravings, it’s often a sign of a deficiency in one of the key nutrients listed above – most often complex carbohydrates. Read the reference article I linked to to see if that could be a culprit for you!
• Eat a variety of nutrients to get all the benefits of food supporting your health, so ask yourself when’s the last time you switched up your greens? Or your protein sources? What about your complex carbs? Just like with your training styles, it’s good looking out to mix it up every once in a while, so don’t be afraid to try something new!
• Get a Plan to help you put the nutrients together easily and simply and plan your plate – whether you’re doing all the cooking or taking healthy shortcuts.

  Let me help you make eating healthy easier with my ultimate nutritional blueprint, the Body Fuel System! 

3: STRESS MANAGEMENT

Stress management and the state of our mental health on a day to day basis is the too-often unaddressed elephant in the room when it comes to achieving lasting health and wellness.

If you’re in the habit of putting this at the bottom of your list, I’d invite you to reassess that assumption. Chronic stress has been scientifically proven to cause us to reach for comfort foods, undoing your efforts to have a balanced nutrition intake.

Elevated levels of the stress hormone, cortisol, cause belly fat storage – the area most people have the hardest time losing fat from. And chronic stress really affects our brain, lowering our immune response so we get sick more often, recover more slowly from injury, and are simply unable to maintain a state of health and vitality.

There are external stressors and internal stressors. While we can’t always control external stressors, working on strengthening our ability to manage our internal stressors creates a lot of “mental muscle” that helps us deal with things life throws our way.

I’m talking about the inner dialogue we all have, that inner mental game and mind soup we live in that no one knows about fully but us. It’s so important that you get access to frameworks that empower you to think in positive ways and love yourself – because at the end of the day, it’s between you and you.

The most important things I do in Rock Your Life is not “teach home workouts and provide challenges” (though I enjoy those things very much). The most important thing I do during every workout, during every class, I share tools, examples, and provide frameworks for you to take hold of and use to strengthen your “mental game” and beat things that drag you down, like negative self-talk, nagging self-doubt, limiting beliefs about your value and self-worth, and the person you are.

And that is the defining factor that creates true, lasting success, fulfillment and happiness – the way we THINK.

Stress management techniques can be tools that help you practice thinking in ways that serve you. You can do breathing practices, walking or sitting meditations, listen to relaxing music, journal, go to therapy, join a supportive community, work with a coach, draw, paint, do yoga, the possibilities are endless – but having a regular, dedicated practice that you actively make time for daily is more important than fitting your workout in.

You can have a great eating plan, a great workout plan, time to get those things done and even support around you. But if you don’t BELIEVE in yourself, or are constantly self-sabotaging, you can never take meaningful action and you’re a prisoner of your own mind.

This was probably the hardest piece for me to realize, and it took me until I was in my 40’s to start doing it routinely…so it’s never too soon or too late to start. I’ve used EMDR therapy to help with my PTSD, anxiety and depression. I do a daily breathing technique called Heart Math. I love practicing Ziva Meditation techniques. Different things work for us all – I just want you to make this as important as any of the other 4 pillars and not neglect it. I want you around for a long, long time.

4: EXERCISE

Yay! Exercise!  Exercise has so many benefits, like being a natural stress reducer. It’s been helping me naturally beat depression and anxiety since I was 17, and helps me have a strong, healthy fit body that I’m proud of.

Exercise gets the blood flowing through your entire body, including your brain – which helps you focus, think more clearly and perform better. Exercise promotes glowing, healthy skin – as long as you’re hydrated and eating food to support your training.

Exercise energizes us, and improves our immune system by helping to move our lymph fluid through our body and keeping all the circulatory fluids flowing.

There are all these awesome benefits and reasons to exercise – and it FEELS GOOD when we do it, so some of us can fall into the trap of putting a little too much emphasis on this leg of the chair to the exclusion of the others. This isn’t true for everyone, but overtraining is something I struggled with in the past before finding my balance.

Even professional athletes, who train at the highest level can’t neglect their 4 chair legs (I just like to imagine them having really high chair legs). Because the bar is so high for their athletic performance, they train at the highest level.  And to stay in the game and be successful, you better believe they are getting optimal sleep, nutrition and stress management techniques. They have coaches and trainers who are dedicated to making sure that happens.

While I can’t physically come to your house every morning and get you to exercise, I CAN be with you anytime you want me to coach you and motivate you with workouts from the blog right here in any category you like, or better yet with a workout plan to follow so I can coach you along.

Take my Fitness Type Quiz to find the perfect program for you, or choose from the workout plans below for yourself!

• Home Workout Domination
  8-week home workout plan that uses some minimal equipment like dumbbells, stretchy bands and an optional exercise ball that builds strength, tone and lean lines in your butt, legs, abs, arms and back.

• 30 Day Abs and Booty Challenge
  30-day at home workout challenge that uses some minimal equipment and works your body head to toe, with an emphasis on sculpting and shaping your booty, legs and abs

• The 90 Day Challenge
  12-week progressive bodyweight (NO equipment needed) home workout program that sculpts, strengthens and shreds you head to toe. Short, efficient workout sessions. Includes an 8-week meal plan and lots of bonuses.

• Lioness Strength Training
  8-week gym program (with home options) to build a lean, strong physique using gym equipment (barbells, weight bench, swiss ball and other equipment found in the gym); includes an 8-week meal plan.

So take a few minutes today and think about yourself and these 4 pillars of your health. I’m guessing that you’ve already identified the one(s) that need some of your attention. Share your insights with me in the comments below.

Give the pillar that needs it some attention.

Get some new resources.

Spend the time.

YOU are that important, and so is your health.

The post The 4 Pillars of Health appeared first on The Betty Rocker.

Maybe it’s that feeling of total overwhelm that makes us feel like it’s “all or nothing” so we just give up before we even start.

Maybe there’s just a lack of motivation to do the perceived work needed to make and eat healthy food.

Or maybe it’s simply a lack of TIME. With your busy schedule, it can seem impossible to get healthy meals prepared daily for yourself (not to mention family), get your workout in, get enough sleep, stay hydrated and all the other things we’re trying to stay on top of.

“80% Nutrition 20% Exercise.” You’ve probably heard me say that nutrition is 80% of the equation when it comes to getting that fit, healthy body that you can maintain with ease. That’s a bit of a simplification, because we have other factors that are important like our sleep and stress levels, but if I were purely looking at exercise and nutrition and their relationship to each other, I’d weight nutrition more important than exercise.

We simply can’t afford to miss the mark on finding a sustainable, easy way to get nutritious food in our body on the regular. Failure to do this not only sabotages the results we want to see on the outside, it harms all of the components of long-term health.

Because I too have struggled with these same issues, I devised a simple approach that anyone can use to eat healthy – regardless of their lack of time, lack of motivation and feelings of overwhelm.

Join me to discover the 3 eating types, and see if you can spot which one is yours. Take the Quiz after the video to see if you were right!

When you have the foundational knowledge of what the nutrients do in your body, it empowers you to eat complete meals that satisfy and nourish you – and you can feel good about eating out and taking shortcuts because you’ll know exactly how to navigate in any situation.

Check out (and feel free to save/bookmark) each of the articles in this comprehensive series to set yourself up for long-term success with any eating strategy:

• Protein 101
• Carbohydrates 101
• Greens 101
• Healthy Fats 101 

How you eat and what you eat are very personal choices and should be enjoyable, sustainable and give you lasting results.

As I mentioned in the video, making some simple customizations to rotating my foods really helped me.  My naturopath tested my blood and gut biome to help me dial in my food and supplement intake so I could really optimize my health.

There are many ways you can get things tested – check with your doctor or naturopath to start customizing your intake to what your body needs most and what sensitivities you have.

To make eating easy no matter what you eat, having a sustainable eating strategy is key. You should never be subject to crazy rules that leave you discouraged, hungry, lacking energy, and feeling overwhelmed. Use the eating styles to find your sweet spot, and take the quiz to find out which one you are!

1. BATCH

Use this approach if you:

• Are short on time but like to cook in 1 efficient session
• Like having food ready to just grab-and-go every day
• Make sure you have leftovers for the next day when you cook
• Are intermediate to advanced in the kitchen

I personally use this method about once per month, though many of my readers use it more often.

For a sample run through of how it works, check out my 5-Step Food Prep and Recipes Guide

It takes planning and forethought, but it always sets me up with healthy meals and snacks for the week, so I don’t have to think about it.

My meal plans have all of the planning done for you in a special Batch section for each week – with grocery lists, food prep steps, daily menus, and recipes so all you have to do is the cooking! Plus you have the benefit of the other 2 styles at your fingertips so you can use them anytime. 

2. MINIMAL

Use this approach if you:

• Are traveling
• Are very busy and short on time
• Are a beginner at healthy eating or cooking

I use this method when I’m traveling because it allows me to stay on track with my goals, continue to have good energy, and saves me time.

I rely on my knowledge of healthy food and the nutrients (protein, carbs, healthy fats, greens) to make the best choices for my body on-the-go.

A great resource for healthy travel and dining out is my How to Eat Healthy Traveling and Eating Out Guide!

If you know the optimal ingredients and shortcut foods to buy, you can still make great choices without cooking.

My meal plans have a special Minimal section for each week that show you the easiest ways to have healthy food to eat and the best shortcut foods to use to save you time and help you eat healthy on the go. Plus you have the advantage of seeing the other 2 styles too so you can use them anytime.

3. HYBRID

Use this approach if you:

• Have time to cook on the fly during the week
• Like to have a few staple foods prepared but don’t want to spend hours prepping
• Want to take some shortcuts but also cook a little

I use the hybrid method on average 2-3 weeks each month because I enjoy my healthy home cooked food but also like having the flexibility to eat out or use shortcuts.

Check out some of my time-saving resources in the Healthy Eating Shortcuts Guide.

This allows me to cook fresh meals when I have more time, and still make healthy choices when I’m ordering food somewhere else.

My meal plans have a special Hybrid section for each week that show you the easiest ways to have healthy food to eat and the best shortcut foods to use to save you time and help you eat healthy on the go. 

For time-saving healthy eating that gives you all 3 eating type options, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much!

The post Which Eating Type are You? appeared first on The Betty Rocker.

You’ve made it to the final day of the 5-day Challenge, Rockstar!! So awesome!

Do you remember when we were kids, how our moms packed lunches and snacks for us? When we were babies, they never left home without a bottle and our baby food. That’s because Mom knew that we needed a steady supply of nutrients to get big and strong, and to thrive!

But somewhere between high school and our first job, it got ‘cooler’ to go out to eat with our friends and Mom had to pack our thermos and lunchbox away.

And then something started to happen. We noticed our pants weren’t fitting quite right. And even after miles on the treadmill and hours in fitness classes, the eating out and late night cereal started to add up. We realized we needed a new system to stay on track with our fitness goals, look our best and avoid those mid-morning energy crashes.

(find your workout challenge below!)

Failing to plan is planning to fail

If you’ve been on any social media lately, you’ll notice a trend in the food prepping sphere. All kinds of big accounts are teaching and preaching the simple art of food prepping.

“Failing to plan is planning to fail” makes sense when it comes to our bodies, and the way we take care of them.

There are many different ways to approach your food prepping. In the Body Fuel System, I created 3 different ways to do it so you could use whichever approach was right for your life each week.

For example, some people like to prep their food in one fell swoop and have all their main meals ready to go in advance (batch).

Others like to prep a few staples and do some light cooking on a daily basis (hybrid). And still others (and me some weeks when I’m really busy) travel a lot, or just don’t cook much and prefer to have a simple solution of shortcuts that nourish them on the go (minimal).

Whatever approach you have for how you get your food prepared, having food that’s ready in the morning to simply pack into a couple containers gives you more time to sleep, more time to enjoy your coffee and eggs, and more money in your pocket.

Yep, that’s right – having your food plan in place is a big money saver. Even if your grocery bill is $70-100 a week, you could spend that much – and most likely more – eating out 3 times a day for 3 days. And that’s if you were doing it cheap. When you add up taxes and tips, not to mention the appetizers you ordered and probably wouldn’t have had at home, your restaurant bill can add up fast.

Here’s a sample of recipes in the Body Fuel System, my most popular eating guide and meal plan:

The best part about having your own healthy food ready to go is the difference it makes to your waistline. I have never been in better shape than when I am organized in this area (exactly why I created the different eating styles). It’s super frustrating to do all those workouts and not see changes to your body. 9 times out of 10 that difference happens from the way we eat.

For my simple guide with all the best recipes, daily menus and food setup for you whether you’re taking a more minimal approach to prepping (using shortcuts), doing it all in one batch session, or fall somewhere in between, the Body Fuel System has it all – with custom steps for every week depending on your preference, healthy gluten and dairy free recipes (with Vegetarian options) and an awesome guide to understanding nutrition so you can just KNOW what to eat and HOW to put it all together for yourself in any situation. 

Here’s a little guide to help you choose good recipes and plan your week.

A. Pick your proteins. You’ll want proteins for breakfast, lunches and dinners. If you’re training regularly, consider including a quality protein powder to add to fun recipes like pancakes or muffins, or have in a green smoothie or protein shake.

Some good proteins include:
-chicken
-turkey
-fish
-red meat
-tempeh
-edamame
-black beans, red beans, navy beans, white beans
-protein powder
-eggs

More about Protein: Protein 101

B. Pick your carbs. I usually opt for 2 main carbs per week and make a big batch.

Some good carbs include:
– sweet potatoes
-quinoa
-amaranth
-bread (gluten free or sprouted for me)
-millet
-rice
-pumpkin
-fruit (I always have fruit on hand for snacks and green smoothies – some frozen, and some fresh. I like to buy the more expensive berries frozen so they don’t go bad)

More about Carbs: Carbs 101

C. Choose healthy fats. Have a couple good quality cooking oils on hand, like olive oil and coconut oil. Be sure to pick up some quality fats to include with your proteins and greens.

Some good fats include:
-avocado
-nuts
-chia seeds
-coconut oil
-coconut milk
-olive oil
-olives

More about Fat: Healthy Fat 101

D. Choose greens/veggies. I was never a big fan of cooking a lot of vegetables. I like sauteeing up some spinach or supergreens with a little garlic for breakfast, but I’d rather have a big mixed greens salad, and Green Smoothies make my life awesome. Whatever you prefer, the important thing is to get those daily greens in your body. We need the phytonutrients, vitamins and compounds they contain.

Some good veggies/greens include:
-kale
-swiss chard
-spinach
-collard greens
-dandelion greens
-parsley, mint, basil or other fresh herbs
-cucumber, celery, sugar snaps or other crunchy veggies
-tomatoes
-carrots
-mushrooms
-sugar snap peas
-onions
-garlic
-broccoli

More about Greens: Greens 101

Packing it up for the day

Even if you don’t do food prep often, or  prefer to buy your food already made, taking something with you for the day is a better option than eating out every day.

And that’s what Day 5 of this 5-day challenge is all about – bring something with you so you’re not stuck eating out of a vending machine, tempted by the cupcakes or donuts your co-workers brought in, or ordering something greasy and fatty for lunch because you haven’t eaten all day and you’re starving.

Sticking to No added sugar from Day 1 will be a breeze if you’re in charge of your food all day. And taking your green smoothie with you from Day 2 already means you’ve got at least one great thing to pack and go. Be sure to drink enough water to get the benefits of all those nutrients you’re eating from our Day 3 hydration challenge. And mixing up your food like we did in the Day 4 variety challenge will ensure you get all the nutrients you need to stay healthy.

Workout Challenge Day #5: 15-min Full Body HIIT

3 rounds:

1. Sumo Squat High Pull Rows (0:30)
2. Mountain climbers (0:30)
3. Cross Punch Alternating Side Kicks (0:30)
4. Burpee Split Squat Lunges (0:30)
5. In and Out Abs (0:30)

Love these workouts? Well I do too! I put workouts like these into my workout programs.

If you’re looking for one to follow, CLICK HERE!

Thanks for taking the 5-day Challenge with me!

I created this challenge for myself actually, when I was trying to really zero in on those “small hinges” that swing big doors of health and results. This challenge helped me really tune into some good practices that make a difference in how I feel and look.

How did you feel taking the challenge? Be sure to comment below and let me know how this challenge helped you! xoxo

Want to continue the journey? Shop the Betty Rocker Collection!

The post Food and Fitness Challenge Day 5: Have a Plan and Full Body HIIT appeared first on The Betty Rocker.

As someone who has moved quite a few times myself, I could totally relate to what she was saying, and so could lots of other Rockstars.

So I set out to write down all of my top resources in one place because….

…it’s not just moving that knocks us off our game.

Think business travel…busy seasons…re-adjusting to school schedules…

….there are so many things that can throw a wrench in even our best-laid eating plans.

That’s why I created this Healthy Eating Shortcuts Guide, full of super-handy, super-helpful time-saving tips, tools and shortcuts for keeping your nutrition game strong when life starts throwing you curve balls.

Please add to it in the comments below, and share this post – I’d love to learn your resources and ideas too! 

Healthy Shortcuts for Food Delivery

When life gets extra hectic, it can be incredibly helpful to take advantage of home delivery services that will bring food right to your door. Here are some of my favorite shortcuts for food delivery. 

Nationwide Meal Delivery: Trifecta

Local Food Delivery: InstaCart

Save your time for what you *want* to do by getting your groceries delivered to you the very same day you order them by a friendly InstaCart shopper! I use this service about once a month, and I’m always glad to have it as a backup.

Click here to start shopping.

Grass-Fed Meats: Butcher Box

I’m always on the hunt for the best QUALITY for the best VALUE. This is my #1 go-to for getting both. This is a great company that treats their customers right.

Score an exclusive $15 off of grass-fed, sustainably-raised meats from Butcher Box –

Click here to see what you can get delivered!

Healthy Seafood: Vital Choice

I’m such a fan of high quality seafood. Sometimes it’s hard to get a good deal on the best quality depending on where you live. I invite you to check these guys out, this is where I’ve been getting mine. They made a special deal for my readers actually.

Use the code ROCKER to get 10% off of the freshest, healthiest fish and seafood around!

Check out everything they have to offer here.

Healthy Shortcuts for Protein Bars

When time allows, I love making my own healthy protein snacks like Gluten-free Pumpkin Muffins or Superfood Chocolate Protein Energy Bars. But when that’s not an easy option, these pre-packaged protein bars offer smart, delicious alternatives. 

I love these simple-yet-delicious bars because they’re made with real food and organic ingredients. You can tell it’s a good one when it doesn’t last on the shelf for 3 years because of all the preservatives lol. This one you’ll want to keep refrigerated.

Click here to check them out!

Rise Bars

Most of the Rise Bars only have 3 whole food ingredients – and they’re also super yummy! I love their quality and simplicity – and of course the taste!

Get some of these awesome on-the-go protein snacks!

Rx Bars

These “No B.S.” bars really live up to their claim – minimal, high-quality ingredients. They use egg white protein, which is a great option if you can’t do whey.

Click here to see all the fun flavors they offer!

Epic Bars

Craving a savory protein-rich snack? With choices like Turkey, Beef, and Bison, these Epic Bars are perfect on-the-go servings of protein for times when you want to sidestep the sweet.

Check them out here!

Best Protein Powders

Protein powder is an easy, convenient way to get an extra serving of protein – especially if you’re on the go or out of time to cook.

Read more about my top 5 favorite protein powders here.

Whole Betty I Vanilla Protein

A 100% organic blend of pea, chia, pumpkin and cranberry seed this blend is vanilla flavored and sweetened with monk fruit. It contains 20 grams of plant-based complete protein per serving. It blends easily in water, in a smoothie, and I’ve tested it in numerous recipes. It comes with a free recipe guide! Made by my own brand for you, by me!

Shop Here!

Four Sigmatic Superfood Protein

A 100% organic blend of pea, hemp, chia, pumpkin and coconut this 100% plant-based, highly-digestible, and complete protein powder is unflavored – contains no sweeteners and has 18 grams of protein per serving. Plus they offer it in individual packets for easy, on-the-go goodness. I also love the addition of mushrooms and adaptogenic herbs, something Four Sigmatic is known for.

Use code ROCKSTAR to get a 15% discount on your order!

Whole Betty Berry Green Protein

100% certified organic, Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, it is a convenient, delicious and powerful nutrient-dense option for you!

                                           Check it out here.

Nutiva Hemp Protein

Prefer a plant-based protein? This is my go-to! Blend it into your green smoothie to round it out into a complete meal –

Check it out here.

Protein Travel Packs

Pro Tip: Measure servings of your protein of choice into Ziploc bags, then store the bags in your shaker cup. Makes for a super-portable, super-convenient protein snack no matter where you go – just add water! 

Portable Juice Powder

Here are my favorite powders to boost my nutrient intake when I can’t get fresh produce.

Organifi Green Juice

This is my absolute favorite substitute for fresh greens – it has a delicious flavor (like minty green tea) and blends so well with just water. You can also add it to smoothies or baked good for an extra boost of greens.

Get your Organifi here!

Organifi Red Juice

Organifi does it again! Delicious and convenient just like its green cousin, the Red juice boasts the benefits and antioxidants of acai, beets, pomegranate, and berries.

Learn more about it here!

Healthy Shortcuts for Portable Snacks

Jilz Gluten Free Crackers

Jilz makes some amazing gluten free and paleo-friendly crackers – I love bringing these with me when I’m traveling or running errands.

Click here to get some of these awesome crackers!

Sprout Organic Baby Food Packets

I always have one or two of these in my bag – especially when I’m traveling by plane. I usually grab the ones with some sort of greens in the mix to get an additional serving of veggies…super important when you’re traveling.

Click here to try some!

Healthy On-the-Go Tools

Here are a couple helpful on-the-go tools that I use.

Blender Bottle Shaker Cup

Whether I want to take a smoothie with me when I run errands or travel with portioned protein powder in Ziplock bags, my shaker cup is always by my side.

Get yours here!

Nutribullet Blender

Going on vacation? Pack a Nutribullet in your suitcase! This portable, powerful blender is perfect when you want to stay on track while you’re out of town.

Get yours here!

Helpful Articles for Travel and On-the-Go

All of these articles contain great information to use while traveling, eating out, while you’re sick, during an injury, or just when life gets busy.

• How to Eat Healthy While Traveling and Order at Restaurants:
  This article is awesome to help you think through travel strategies and ordering out while keeping it healthy.
• How to Train when You’re Sick or Injured: when you’re traveling or in the middle of a move, this post is great because it helps you focus on getting your nutrition without stressing about working out – how to take care of your body
• Menu Surfing
  My quintessential mental framework for navigating any restaurant menu.

I’d love to hear from you – tell me your favorite Healthy Eating Shortcuts!

Leave a comment below, and share your best time-saving hacks for keeping your nutrition game on point when life gets crazy busy.

What works for you might work for someone else, too – we can all learn from each other!

Let me make healthy eating easy for you! Take my Eating Type Quiz!

The post Healthy Eating Shortcuts Guide appeared first on The Betty Rocker.

When you’re busy, on the go, traveling, in a restaurant or in some (inconvenient) convenience store it’s important to know the basics so you can make the BEST CHOICE for the situation you’re in and fuel your body.

Remember ALL OR SOMETHING, not “all or nothing.” You don’t have to give up or feel derailed from your goals just because you have a less than ideal meal.

I don’t always have time to prep food every week (though I do every chance I get) and I travel frequently – and I’m often very busy and on the go – so I have a simple checklist that I keep in mind that helps me stay on track in a variety of situations.

This is…

Betty Rocker’s 5-Step Healthy Eating Checklist:

1: IDENTIFY THE NUTRIENTS

Whatever you’re eating, look for what NUTRIENTS (protein, carbs, fats, greens) are in the meal.

If you can start to identify where these are coming from in your meals, you can start to choose better and better whole food versions of them – and start to see how they work together to really boost your metabolism, shed excess body fat and provide you with lasting energy and vitality.

Look for:

PROTEIN: Include Protein with all of your meals – I can’t say enough about the importance of this! Protein is more satiating (satisfying) in the long run than fat or carbs. Over time, protein can simultaneously reduce your hunger hormone (ghrelin) levels and boost your levels of a satiety hormone (peptide YY).

It will help you change your body composition from carrying extra fat to carrying lean muscle, which burns more calories at rest and will start to carve out those lean lines so many people want to see in their bodies.

Eating protein is not going to “bulk you up.” It’s an important nutrient that’s responsible for multiple body functions.

If you’re constantly craving sugar or sweets, it is important to take a look at the nutrients in your daily dietary intake to see if you’re getting enough protein, fat and complex, wholesome carbohydrates.

Make the best choice for the situation you’re in.

Order as “clean” of a protein source for your eating style as you can at a restaurant, and leave off excess sauces when possible – they’re often loaded with sugar and sodium that aren’t doing your body any favors.

For more on how much protein you need, when, read this article, and for healthy food options when you’re traveling, try this article!

CARBS: Properly prepare and include the RIGHT wholesome slow-digesting carbohydrates – and when you can’t prepare your own, look for the best source you can find in the situation you’re in.

Yes, it’s ideal to have fibrous vegetables and whole grains that have been soaked, sprouted or fermented (think Ezekial sprouted grain breads and cereals, overnight oatmeal) but in some situations, you just need to make sure you’re getting something that will be slow-digesting and provide you with energy.

Stick to sweet potatoes, regular baked potatoes, rice, beans – and try to avoid the added sugars that often come laden in the toppings or sauces. Look for the best carb choice you can – a packet of instant, plain oatmeal is a better choice than the muffin in the break room.

Enjoy some fruit if that’s closer to a whole food option without the additives, and try not to rely just on fruit throughout the day. Fruit is fructose, a sugar that is processed by the liver, which can only process/store a certain amount daily. Once it’s full, it starts to store excess in your fat cells.

FATS: Eat healthy fats to stay lean. Fat is the preferred fuel of muscle tissue at rest (make sure you get plenty of sleep to maximize this benefit), AND it protects your muscle’s valuable protein stores while being burned for energy along with glucose and glycogen during exercise.

Look for quality fats in simple foods like nuts, nut butters, avocados, seeds, and heart healthy oils.

When I’m out to eat, if I’m having a salad I’ll skip their pre-made dressing but order a side of olive oil and fresh lemon and make my own so I don’t miss the good fat, but skip the sugar and other less than ideal ingredients in the pre-made dressing.

If I’m looking for nut butter, I look for the one that doesn’t have sugar added.

I’ll have real, whole butter when that’s the best option. Look for the nutrients available around you in every situation and you’ll be so far ahead of the game.

GREENS: Look for opportunities to include fresh veggies in your meals whenever possible – 2 or 3 times a day.

Some of my greens shortcuts are to include greens in a protein shake, have raw veggies as snacks (usually with peanut butter or Greek yogurt), make a big mixed greens salad for the week in advance that I have with a protein and carb (I keep the salad un-dressed to keep it from getting soggy).

I also have organic Berry Green Protein as a backup when I’m out of greens, am traveling or just want the convenience of boosting any smoothie with 18 grams of protein, and a variety of greens and fruits.

2: AVOID FOODS WITH ADDITIVES, ADDED SUGAR, and UNNECESSARY PROCESSING

…unless you’re having them ON PURPOSE as a treat (balance is important – but don’t nickel and dime your sugar intake away on sugar-laden processed foods).

When I say “unnecessary processing,”here are a couple examples.

I would avoid “fat-free” yogurt and opt for a full-fat yogurt. It’s been processed less, and most likely doesn’t need added sugar and sodium to make it taste good because the natural fat (which works perfectly with the healthy protein in the yogurt to make it more bioavailable to your system) makes the yogurt taste better.

I would avoid products like “PB2” which is just peanut butter with the natural fat sucked out and sugar added in. Less fat doesn’t mean “better for you,” it’s just tricking you into thinking that’s better for you. When you eat PB2, you’re not as satisfied as when you eat real peanut butter, and the extra sugar can end up getting stored as fat since it’s easier to overeat it when all your foods contain added sugar.

I want you to read your food labels. When you don’t recognize an ingredient, do what I do – Google it.

See if it’s something natural or if it’s something that’s been manufactured. This is what I consider my due diligence.

Marketing is really sneaky and hard to navigate. Endless shortcut foods exist that promise you a quick fix to a healthy body – but so many of them are actually worse for you than a more simple whole food alternative.

For example, I would choose a handful of whole almonds over a bag of “100 calorie crisps” because even though the crisps are trying to trick you into thinking you’re going to “get skinny” by eating “less calories” you’re going to be eating something loaded with sodium that won’t actually satisfy your hunger as much because it doesn’t have much substance.

Nutrients trump calories every time: learn which ones your body needs and seek them out as your primary focus. 

3: BE CONSISTENT WITH YOUR EATING HABITS

This one is short and sweet. If you eat your whole foods daily, or primarily focus on eating whole foods, you can absolutely enjoy a treat – it’s the binges you need to watch out for, which are often caused by a feeling of deprivation.

I follow a concept called “NSA” or “no strings attached” eating – not cheating – because I believe that we should be able to enjoy special occasions, a slice of cake, cocktails or whatever it is – ON PURPOSE, without the guilt.

Mindful eating makes us more aware of what’s at the end of our fork, and we’re more conscious of our daily choices, be they the ones that nourish us or the ones that simply enhance a moment with friends or a special occasion.

It’s all about balance.

4: HYDRATE

Drink plenty of water, and avoid sugary beverages.

My favorite way to stay hydrated all day long is to use the Water Minder App. You may have heard me mention this before – that’s because I’m a HUGE FAN of getting a reminder on my phone periodically throughout the day about something that helps me!

I often use it to do a quick stretch or break from looking at the computer – just having that little healthy reminder is a great way to help you stay hydrated. Take your water bottle with you everywhere you go, and sip on it regularly.

5: PLAN WHEN YOU CAN

Set yourself up for eating success by pre-planning a couple entrees for the week ahead of time that could be made to last for a few meals and have complimentary ingredients.

Maybe a healthy soup or chili? Or simple baked chicken you can cook that will work in a salad, a dinner entree, and that soup? Sometimes simple is best when you’re busy and short on time.

Doing just a little time-saving food prep can be a great way to make sure you have at least a few staples on hand and lunches to pack, food to grab on the go, or something easy to make when you get home from a long day. You can always use my meal plans for variety, pre-done shopping lists, healthy whole food options and daily menus.

The same rules apply when you’re grocery shopping as they do eating out – choose the best things you can for the place you live and what your budget allows.

If you’re focusing on the nutrients, you can’t get this wrong – it’s ok if you don’t get organic and if you need to rely on some pre-made foods. Just do the best you can for the situation you’re in and look for the least processed option available of the nutrients you need.

Things like a mixed greens salad for the week, a couple protein and carb options like baked chicken and turkey burgers for example plus some overnight oatmeal and sweet potatoes would set you up with some basics that you could build around.

Keeping these 5 strategies in mind helps me stay on track when I’m short on time, in situations where I can’t cook or shop for everything I want to cook, and when I’m on the go.

Remember, it’s not about “all or nothing” – take the “all or something approach, and just look for the best option for the situation you’re in.

In an ideal situation, you’d shop at the Farmer’s Market, you’d have fresh, organic produce and wild-caught fish, you’d look for grass-fed meat, free range eggs and you’d easily find quality pre-sprouted, soaked or fermented quinoa, bread, or other grain products.

But we don’t always get that option, so what’s the next best?

My rule of thumb is that when you can’t find the highest quality, look for the nutrients in the food that your body needs, and get the cleanest source of food that contains them.

There’s no question that you need protein, slow digesting carbohydrates, healthy fat and greens. If you can’t get the most high-end source of these nutrients, don’t sweat it.

Focus on the nutrients themselves and get the best you can for your money where you are. This is exactly what I focus on when I’m traveling, whether I’m in a rural town, a restaurant or an event with limited options.

As always, if this was helpful, share it with a friend who could benefit from it as well!

For time-saving healthy eating, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much!

The post 5-Step Healthy Eating Checklist appeared first on The Betty Rocker.

How can I stay healthy while eating out?

I just got back from 5 days of travel myself which meant a LOT of eating out so I wanted to share some tips with you that I used to feel my best.

1: Pack Snacks and Protein Powder

Always bring snacks with you while traveling. It’s easier to make good choices when you’re in a restaurant if you’ve had a healthy snack beforehand and don’t go into it really hungry. That way you won’t be tempted to reach for the bread or chip basket.

I bring along my own nut/seed blends in small ziplock bags, my favorite simple protein bars, squeezable snack packs – similar to baby food packets they usually have just real food in a portable pouch that will give you a small boost of nutrition – and protein powder and a shaker bottle.

• Epic bars
• Sprouts squeezable packs
• Protein Powder I use
• Blender Bottle

2: Surf the menu

When I’m at a restaurant I like to do something I call “Menu Surfing,” where I’ll browse through the menu looking at what ingredients they have while thinking about what nutrients my body needs, and what the best option is wherever I am.

A: Protein

I choose my protein first, then look for different sides or salads that sound good and build on that. I’ll ask to leave off any ingredients that don’t agree with me – and will add an easy extra like a quarter of a lemon to squeeze over my salad instead of a heavy dressing.

B: Carbs

Healthy carb options can be tough – but not impossible. Your main goal is to find something that is as close to a whole food as possible for your complex carb. It can be as simple as avoiding the bread basket or side of chips or fries, and opting for the rice or potatoes instead.

If you are eating gluten free, you can sometimes find a gluten free bun or bread, but that’s not always the best choice as many GF products aren’t made with the best ingredients and will have added sugars and preservatives that you have no control over.

A lettuce wrap for a burger or sandwich can sometimes be a great option too.

C: Fat

Speaking of fat, consider adding a healthy, nutrient-dense fat like avocado in place of cheese (if dairy bothers you) so you still get that yummy creaminess without the extra dairy.

Also look for dishes that already combine healthy fat, healthy protein and greens. A great option if you’re going out to breakfast is to order poached eggs over a green salad and a side of oatmeal.

D: Beverages

When it comes to beverages, try to avoid soda – order unsweetened iced tea instead or sparkling water if you like bubbles. I like to squeeze some lemon or lime into my water, or get a side of fresh berries and infuse my water myself for variety. Strawberries taste awesome in sparkling water!

I’d also caution you from falling into the trap of always ordering a cocktail or a glass of wine. If it’s a special occasion or your NSA day by all means!

If your goal is weight-loss, I would caution you to be extremely moderate in your choice to consume alcohol, because of the effects it has on your fat-regulating hormones and your willpower to consume sweet and salty foods.

Alcohol consumption will: increase your appetite, lower your fat metabolism and testosterone levels for up to 24 hours, and block the production of an energy-building molecule called Acetyl-Co-A. Energy depletion affects metabolism, and hence, fat loss. Alcohol also causes cortisol levels to rise – increasing the breakdown of testosterone. Testosterone is responsible for muscle growth, among other things. The more muscle you have, the better your body’s ability to burn fat – so decrease in testosterone=decrease in fat burning

The post How to Eat Healthy Traveling and Order at Restaurants appeared first on The Betty Rocker.

We have to stop using the scale as our main metric of success.

Unless you’re using a scale that has the ability to give you more than one single number of body mass, that number does not tell you anything about the distinction between muscle mass, body fat, body water and how awesome you are.

Just like the amount of calories in a meal will never tell you the whole picture about what that meal is doing for your body, the number on the scale cannot give you the full picture of what is happening in your body.

Eating 400 calories of candy/fast food/frozen dinners is not going to fuel your body with nutrient density, vitamins and minerals the same way eating 400 calories of ground buffalo, avocado, sweet potatoes and asparagus is.

Using the scale as ONE of the metrics you use to keep an eye on things is fine, but letting your “weight” alone be what dictates your health is an outdated concept. What we want to keep an eye on is muscle mass and fat mass.

Here’s why that scale number can be misleading. In the pic on the left, Mel logged her weight as 76.3kg. On the right, 4 weeks later she’s looking leaner and tighter – but she logged her weight as 77.4kg. She added some lean muscle and lost some body fat.

Muscle is more compact and dense than fat, and takes up less space in your body. A pound of fat and a pound of muscle both weigh 1 pound, but take up a different amount of room.

So as you lose body fat, you’ll look physically smaller.

If you put on lean muscle, you’ll look physically tighter.

But your weight may not go down significantly if you are actually adding muscle, because it’s dense and compact – but it doesn’t take up as much space.

Sometimes your weight might even go up.

When I was a twiggy 20-something, I thought my perfect weight was 103 lbs (I am 5’1″ tall so this is not unreasonable for me). But that was me without much muscle. As I started to get serious about training, I was easily up to 115 and it looked great. I was shredded.

If I was worried about my weight alone, I might not have been happy as I was gaining the weight.

What matters is what the weight is composed of – hence “body composition.”

To shift our body composition to be less body fat and more lean muscle, we have to take a combined approach of:

1. Healthy, consistent eating – prioritizing protein, healthy whole food carbohydrates, plenty of veggies and greens, and add healthy, whole food based fats.
2. Balanced, consistent training – training different body parts throughout the week, combining resistance training with cardiovascular activities, taking rest days, doing self care for our muscles like mobility and stretching.
3. Prioritizing rest and sleep – so we can repair our muscles and minds, and restore ourselves for the next day.
4. Addressing our stressors and taking care of our mental health – so we can metabolize efficiently, not allow our stress hormones to run the show and create fat storage, and feel happy and complete in ourselves and the way we live our lives.

I have definitely had an unhealthy relationship with the scale in the past, and it affected my mental health and impacted the way I approached my training and eating. Remember that your weight can fluctuate throughout the day easily, because of how much water you have in your system.

If you find yourself addicted to weigh-ins and they make you feel bad about yourself if you gain, or good about yourself if you lose, it’s a good idea to reassess the value you’re putting on yourself for this one single metric, and expand the container to include more factors about your health.

You can try out a body composition scale, get a professional scan like a Dexa, BodPod, or Inbody (available in some gyms) or get a trainer to assess your body composition in person.

Check out “The Truth About Your Weight” for more on this topic!

Let me help you make eating healthy easy with the Body Fuel System.

• Just real food – and a setup that suits YOUR lifestyle.
• Enjoy Betty Rocker gluten and dairy free whole food recipes that are EASY to make, and even easier to eat.
• Enjoy the done-for-you 6-weeks of daily menus that you can follow exactly, or use as a guideline and reference point.
• Get weekly set up steps, customized to your preference: batch prepping for the week, taking shortcuts, or doing a little bit of both.

The post Scales Don’t Measure Success appeared first on The Betty Rocker.

I love going out to eat!! But it sometimes can feel challenging when I’m being conscious of my intake.

I thought I’d share a couple strategies I use about how I keep it clean when I’m out since I get a lot of emails and questions about it.

I call it “Menu Surfing”  and I invite you to try it!

Menu Surfing means you don’t always look for a pre-made dish that works for you, as we almost always have to compromise somewhere.

Menu Surfing is scanning the menu looking for ingredients that fit our particular style of eating, and in the most polite way possible, creating a dish that fits our needs.

• Always build your meal around your protein.
• Scan the menu for ingredients that meet your own preferences (ie vegan, vegetarian, paleo, dairy free etc) and choose a good protein option for you.
• Ask how it is prepared if it’s not clear (to avoid a steak drenched in butter – its happened!) Today I ordered salmon, another friend who is vegetarian ordered eggs.
• Next, find your greens or veggies. I opted for a mixed baby greens (NOT lettuce – there are virtually no nutrients in lettuce – the darker green the better) – I could have also gotten a side of whatever vegetables were on the menu.
• Next, get a good whole food carbohydrate option (especially at breakfast/lunch – that’s when I normally eat most of my carbs as I tend to work out in the morning) I had apples on my salad, and had a side of sweet potatoes, my friend ordered a gluten-free toast (yes we were lucky to eat somewhere that was an option).
• Don’t add extra, unnecessary sugar to your body by drinking it, or pouring it on in sauces. Stick to clean beverages like water, tea, and black coffee – espresso, Americano etc.

Sometimes, you should ignore all of these ideas and have a truly gourmet experience but if you are out and wanting to stick to your clean eating, I hope these ideas help you!

What do you order when you’re out to eat?

Let me help you make eating healthy easy with the Body Fuel System.

• Real food – and a setup that suits YOUR lifestyle.
• Enjoy Betty Rocker gluten and dairy free whole food recipes that are EASY to make, and even easier to eat.
• Enjoy the done-for-you 6-weeks of daily menus that you can follow exactly, or use as a guideline and reference point.
• Get weekly set up steps, customized to your preference: batch prepping for the week, taking shortcuts, or doing a little bit of both.

The post Menu Surfing: Ordering Out 101 for Any Diet appeared first on The Betty Rocker.

“Failing to plan is planning to fail.”

When I created the Body Fuel System, it was in response to some of the biggest obstacles I personally faced when trying to stick to healthy eating habits successfully and consistently.

Even when I knew what healthy foods combined well and I had great recipes to make them tasty and interesting, two of my biggest challenges were:

1: Having the right good foods readily available – even when I was short on time

2: Having enough variety to feel like I looked forward to my meals, but not so much variety I was overspending on groceries to make complicated recipes all the time.

The BEST way I found to ensure my own success was to set myself up for this in advance.

This required a little thoughtful planning and thinking, prior to the shopping and cooking. This is the part where you really can save money, and achieve your goals of strength, vibrancy and health – but it does take work and advanced planning.

With my food prep, I came up with 3 main strategies or “types” to meet the changing needs of a busy schedule. While some weeks I was really keen on doing one main prep session (BATCH), other weeks I was traveling more for work, or just unable to cook much (MINIMAL). And sometimes I was in between. I had time to cook some staple recipes, but also wanted to cook a bit daily, throughout the week (HYBRID).

Here’s my 5-Step Food Prep and Recipes Guide

These 3 strategies all relied on my understanding first and foremost of the nutrients my body needs to thrive, and my determination to have them come from whole, natural foods as much as possible. On the truly busy weeks, I was ok with taking some shortcuts, but these were always with a focus on the nutrients (protein, carbohydrates, fats and greens/veggies) that they contained.

Creating a Daily Photo Food Journal

One really helpful tool you can use to help keep yourself accountable for what you eat daily is to use a “photo food journal.” To do this, just take a photo of every meal you eat throughout the day. You can use a photo collage tool to make a record of your day’s eating, and post it on your social media to stay accountable.

As an alternative to just writing it down, the act of stopping and taking a picture has helped me stay accountable for what I’m taking in. You may find that tracking your macros, or keeping track of your food some other way works best for you – but this is a fun way to have a visual representation of what you’ve done.

Here are a couple examples of Daily Food Journals I have made:

Food Journal #1:

This was on a day I was training hard, and also had more food prepped and available (it was a BATCH PREP week).

1. Overnight oatmeal with 2 T pecans, 1 T currants and 3 T hemp seeds
2. Post workout Green Smoothie with vanilla protein
3. Lunch (aka Second breakfast): 2 eggs, 1/3 cup egg whites, 1 slice gluten-free toast with butter, steamed bok choy
4. Small protein shake
5. Dinner: turkey burger, 1/2 cup quinoa, 1/2 avocado, shallot slices and cucumber “bun”.
(The little pic is a sample of my food prep)

Food Journal #2

This journal’s intake was a lot of leftovers and pre-grocery shopping food, but still a well balanced (though non traditional day – which is just fine):

1. Overnight oatmeal with hemp seeds, walnuts, raisins and cinnamon
2. Gluten free toast, butter, eggs and egg whites, sautéed chard, spinach and garlic
3. Sashimi, avocado, vegetable rolls from Whole Foods when I was there mid-day buying groceries (knowing I had to take a photo of whatever I ate kept me on point with my choices!).
4. Leftover chocolate protein pancakes, bacon and banana.
5. Power bowl: hemp seeds, unsweetened coconut flakes, walnuts, dark chocolate pieces, raisins – it IS a good idea to have a couple healthy snack ideas.

If you’d like me to set you up with a complete 6 week done-for-you meal plan and eating guide, complete with healthy recipes (gluten and dairy free, with vegetarian options) with options for ALL 3 eating styles every week (BATCH, MINIMAL and HYBRID) look no further than….

My amazing BODY FUEL SYSTEM!

The post Weekly Food Prep and a Photo Food Journal appeared first on The Betty Rocker.