Hi friends! I hope you’re having a wonderful morning so far. I’m meeting with a friend for coffee and then working on a Fit Team document for Self-care September to send out tomorrow. It’s not too late to join us here!
For today’s post, I wanted to talk a bit about mom burnout. While I’m in a positive space with motherhood, there have absolutely been times when I’ve felt overwhelmed and burned out. I wanted to share a bit about it in this post, along with some of the things I’ve learned, and always love hearing about your thoughts and perspectives, too. I also recognize that as a mom, I know I’m fortunate and privileged in many aspects of life and am grateful for all of them. There will always be those who have it better or worse than yourself; the best you can do is have gratitude for the blessings in your life, and compassion for those who are having a difficult time.
What is mom burnout exactly?
I think of it as a state of mental, physical, and emotional exhaustion that most moms are likely to experience at one point in their lives. I’ve learned over time that various factors can contribute to mom burnout. It can happen when you have maxed out your capacity to care for others, and it can also come from the invisible emotional and mental load mothers need to carry. Peer pressure, unrealistic expectations, and social media can play a part in causing mom burnout, and I think it’s SO important for moms to fill their own cups first.
Mom burnout should not be taken lightly, and if you feel like you are suffering, please reach out and get the help you deserve. Please keep in mind that I’m NOT a professional on this matter, just a mom sharing my story and things I’ve learned. You can absolutely love your kids like crazy and still experience mom burnout. It doesn’t mean you’re not a good mom; you just need a little extra TLC.
How to recover from mom burnout
Taking breaks and taking time to recharge
This can be so hard to do, especially if you have a tiny newborn. Take any opportunity you need to take a break and recharge, even if it’s for a short nap, a hot shower, or 10 minutes to blankly stare at the wall.
Talk it out
When you feel overwhelmed, whether you’re dealing with parenting exhaustion or life stuff, it can be so helpful to talk it out. It can be with a trusted friend, partner, or a professional, but often it can feel like a load has been lifted when you can speak your frustrations. Also, when you say things out loud, it’s easier to develop an action plan or objectively see the situation without so many emotions attached to it.
Prioritizing self care
This can be a tricky one, especially when you’re so devoted to caring for others, but I’m a big believer that you can’t pour from an empty cup. Take some time to do the self-care practices that you love in your routine, like your favorite weekly yoga class, a phone call with a friend, a hike or walk outside, time to read a book, whatever self care looks like for you. It also doesn’t have to be *all the things*; it could be one thing that you look forward to each week or each day.
Focus on the bare essentials
When you feel burned out, try to delete the unnecessary tasks from your routine. This might be something like having an impeccably clean house and crossing off all of the items on your to-do list. Keeping other humans alive, happy, and fed is a huge task, and if you accomplished this (along with feeding yourself), feel proud of yourself. <3
Do something that makes you feel like YOU
This can be something like dusting off your ukulele, reading a book, a dinner date with your partner, meeting up with a friend for a coffee, or a solo shopping trip. It can be as short as 15 minutes during naptime, but try to do something that brings you joy and that was a part of your pre-kids life that you’ve been missing.
Delegate anything you can and don’t be afraid to ask for help
Wherever it makes sense for your family and budget, outsource as many items as possible, especially the tasks that you despise. For example, if you love cooking but hate grocery shopping, try grocery delivery. If you hate cooking, try some pre-made meals each week from a service you like. (Some of my clients have found out that their husbands love to cook, so they’ve taken over the meal prep and dinner duties.) Hire someone to clean the house if that works for you (it is a lifesaver for me, and I sacrifice other things to carve this into our budget), or any other tasks that are adding additional stress. See what can be deleted, and delegate as much as you can.
Drop the mom guilt
I feel like it’s SO easy to feel guilty about so many different things, especially when there’s so much…passionate… messaging online. Whether you work from home or in the office, are a stay-at-home-mom, have a vaginal birth or c-section, breastfeed your baby, do attachment parenting, sleep routines, medical decisions, etc. People have a lot of opinions about how you choose to raise your kids. At the end of the day, you have to trust that you’re making the best decision for your family and drop as much mom guilt as you can. (This is something I’m working on myself, and often feel guilty whenever I have to work or film videos and the kids are home.)
Meet with a professional to get hormones and nutrient deficiencies addressed
When I was going through postpartum anxiety and depression, there was a lot going on (a cancer diagnosis in the family and a baby with severe reflux), but I was also facing nutrient deficiencies, sleep deprivation (this makes everything worse), and significant hormone imbalances. Once these things were addressed, the dark cloud lifted, and I finally started to feel more like myself.
If you feel off, I think it’s absolutely worth speaking with your doctor or functional medicine practitioner about developing a plan to help you feel better! Also I can’t say enough good things about therapy. It’s helped me through many situations in my life, and I’m grateful for the kind and experienced therapists out there.
Invest in relationships
Take the time to invest in the relationships that are meaningful for you. This is huge for overall health and mental wellbeing, especially when you’re feeling overwhelmed or exhausted. Connect with your tribe and reach out to those you love, even if it’s just a quick text to say hi.
Surround yourself with positive and inspiring examples of motherhood
I’m so so thankful to be surrounded by a group of moms who also love being moms. We can share our challenging moments with each other, but we also cheer each other on, and their positivity and perspective always brings me a dose of positive energy. They want me to be a better mom, and constantly inspire me.
On the same note:
Watch out for social media. Don’t be afraid to do a social media cleanup or detox.
It took me a while to realize that social media can be triggering for me on the motherhood front. When I first had Liv, it’s like you weren’t allowed to say that anything was difficult or challenging, or you were a *bad mom.* (And I’ve totally been called this, multiple times, by strangers on the internet.) Now, on the other hand, if you exude too much happiness, you can be accused of “toxic positivity.”
I feel like a lot of the messaging around motherhood, in an effort to be *real* has ended up being extremely negative in various accounts. There was a video of a mom, giving her child a plate of alphabet chicken nuggets that spelled out “f you” to her child. The child clapped and joyfully ate the nuggets while the mom snickered behind the screen. It wasn’t *real* to me. It was cruel, and I cried after I watched the video.
I realized I like accounts of moms who share their fun adventures with their kids, and while they absolutely share snippets of more difficult experiences, on the whole, they enjoy the members of their family.
You have to assess what type of messaging you like seeing online, and act accordingly by deleting the accounts that make you feel sad, negative, encourage comparison, or that are harmful for your mental health. It also feels good to put the phone on airplane mode for a day or so every now and again. 😉
Remember that all stages of motherhood are fleeting
I used to get used to routine or habits and then within a couple of weeks, everything would change. Now that the kids are older and way more independent, I’m constantly aware of how quickly time passes. You don’t have to enjoy every single moment (especially when you’re sleep-deprived, covered in milk stains, and recovering from birth), but I think it can be helpful to remember that time really does go quickly. Before you know it, you can ask them to do their homework.. and they’ll do it… by themselves. It’s wild, I tell ya.
So tell me, friends: what motherhood accounts do you like to follow online?
These healthy fall soup recipes, made with real food ingredients, are nutritious and will warm you up on a chilly autumn day.
Hi friends! Happy Monday! I hope you had a wonderful weekend. We caught up on some things around the house, I taught a barre class, we met up with friends for dinner, and got the Fit Team workouts out for September. If you’d like to join us, the link is here!
Since we’re back in the school routine, I’ve been on the hunt for healthy and delicious recipes I can make quickly or in advance. Soups are one of our-go dinner options, because you can pack in a ton of nutrition at once, the kids love soup, and leftovers are amazing for lunch (or breakfast!).
Today I’m sharing a round up of some of our favorite heathy fall soup recipes from the blog + fellow blog friends.
It’s a thousand times better than my beloved black bean soup from Panera. Give it a whirl for a delicious vegetarian lunch or dinner option! It’s a savory black bean fiesta in a bowl!
This Miso Noodle Soup is simple to make and full of flavor! It’s a hearty, comforting and nutrient-dense meal for cooler weather and is also vegan and gluten-free.
Get out your stock pot because we’ve got an amazing healing one pot golden curry chicken soup that is calling your name. This veggie-packed coconut curry chicken soup has a delicious flavorful broth filled with anti-inflammatory spices and includes 2 types of protein.
An easy, everyday recipe for lentil soup with potatoes, carrots, kale, and simple herbs and seasonings. The perfect plant-based main or side that requires just 10 ingredients, 1 pot, and about 30 minutes to make.
This taco soup is a delicious blend of ground beef, vegetables and seasonings, all simmered to perfection and topped with all the taco fixings. An easy dinner option that’s kid-friendly and quick to make! Instant Pot, Slow Cooker and Stovetop instructions included!
This is the best vegetable soup! It’s loaded with fresh veggies and seasoned with plenty of spices and herbs for amazing flavor. Plus, it’s dairy-free and vegetarian.
Tell me, friends: what’s your favorite soup or chili recipe? Please share the love in the comments section below!
xoxo
Hi friends! It’s the weekend! What do you have going on? The kids have a bday party, Liv has dance, and I’m getting the new Fit Team workouts and Self Care September guide out and ready to go. Join us here!
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. Please shout out something you’re loving in the comments section below.
#1 most exciting thing on our list right now: I booked a fall trip for us to go to NYC. Last time I went was a girls’ trip with Liv in fall 2019. I can’t wait to introduce P to such a magical place, eat all the pizza, and see all the shows. Please drop any of your favorite kid-friendly showsor any must-do activities! I know P will love the Museum of Natural History – it was one of our favorite things last time.
Friday Faves
Read, watch, listen:
Where should I eat in Tucson? A bucket list for every craving. I haven’t tried all of the spots on this list but agree with Anita’s for their burritos (the tortillas are unlike anything in the world), Estrella for the best donuts of your life, Le Buzz, Barrio Bread, but strongly disagree on Kingfisher (sorry not sorry, it’s terrible).
Indian Matchmaking. Obsessed and love it for background noise while I work!
This devotional. If you’ve been looking to study the Bible, but aren’t sure where to start, this is an amazing starting point. I meditate, journal, and do a bit of this devotional each day.
Top Gun Maverick is out to purchase/rent on Amazon! You know we’ll be watching it on and off all weekend, in between listening to the Pilot describe all of the inaccuracies in the movie lol.
Fitness, health + good eats:
New HigherDOSE detox drops! I was able to try these out as part of their initial tester group, and they’ve finally launched! The cocoa mint flavor is lovely, and they’re packed with tons of nutrients and minerals. Code FITNESSISTA15 gets you 15% off here.
Been living in my Vuori joggers this week. If you haven’t treated yourself to a pair, you’ll never go back. They look super cute with a tank or tee and low-top sneakers.
Sharing 15 of my favorite fall things to do in Tucson!
Hi friends! How’s the day going so far? I hope you’re having a great morning so far. I’m subbing a dance cardio class and then spending the rest of the day getting the September Fit Team workouts ready to go. Join us here! New workouts go out on Sunday.
August is acting like it has somewhere to be. I can’t believe that next week is already September! Fall is almost here and Tucson is absolutely dreamy in the fall. The mild weather makes it a long and beautiful season for different activities, and there are also plenty of festivals and events that can make me enjoy the season even more. Today, I’m sharing a roundup of activities that you can do to experience the beauty of fall in all its glory in Tucson. I’d love to hear some local friends chime in the comments if I’m missing anything!
15 Fall Things To Do In Tucson
1) All Souls Procession Weekend
All Souls Procession is one of my favorite activities of the entire year. This year, it’s November 4th – November 6th. You can check out details and photos here. This event draws so many different types of people and they all walk the parade route together, with their faces beautifully painted, costumes, and carrying handmade ofrendas to honor those who have passed. With all of the division in the world, it’s a great reminder that we’re all human; it’s a meaningful experience that our entire family enjoys.
From their website:
The All Souls Procession is one of the most important, inclusive and authentic public ceremonies in North America today. The Procession had its beginnings in 1990 with a ceremonial performance piece created by local artist Susan Johnson. Johnson was grieving the passing of her father, and as an artist, she found solace in a creative, celebratory approach to memorializing him. Says Johnson, “From the beginning, it was different people’s ethnic groups, different cultures, but also it was all these different art forms put together.”
After its inception, many artists were inspired to continue, growing the Procession into its modern incarnation. Today we find ourselves organizing well over 150,000 participants on the streets of downtown Tucson for a two-mile long human-powered procession that ends in the ceremonial burning of “The Urn”.
The Urn is filled with the hopes, offerings and wishes of the public for those who have passed.Myriad altars, performers, installation art, and creatives of all kinds collaborate to prepare their offerings for this amazing event. The All Souls Procession Weekend is Honors the Ancestors and our lost loved ones and Celebrates Life.
2) Cowboy cookout at Tanque Verde Ranch
We LOVE the cowboy cookout at Tanque Verde Ranch, and it’s one of our favorite dinner spots to take out-of-town guests. It’s outdoors, so we can enjoy the dreamy Tucson fall weather, they have live music, BBQ buffet (the cobbler is to.die.for) and the BEST prickly pear margaritas. Even better? Turn it into a little staycation!
3) Sonoran Desert Museum
Our Desert Museum is truly a unique Tucson experience, and when the weather is nicer, you’re able to see more animals. There’s a gorgeous butterfly exhibit, and you have the chance to see desert foxes, javelinas, scorpions (AHH), and other desert creatures up close and personal. This one is a huge hit with the kids. It’s a bit of a drive, but it’s worth it!
4) Marana Pumpkin Patch & Farm Festival
Marana has really upped their game in the past few years, and what used to be a smaller pumpkin patch with a petting zoo and a couple of activities has turned into a full-out fall festival. They have multiple rides (including swings, slides, a Corn-ado spinning ride, a train), lots of amazing food, games, and activities for the entire family. Definitely check it out! A little insider tip: go at the beginning of the season instead of closer to Halloween.
5) Apple Annie’s Produce and Pumpkins
Apple Annie’s is an orchard and farm located in Williams, AZ (about an hour and 15 minutes from Tucson). You can pick your own produce, including apples and peaches, and they also have a corn maze and craft fair to look forward to in September and October. Get the pie – you won’t regret it!
6) Tucson Meet Yourself Festival
October 7,8,9 2022 in Downtown Tucson. Three days of music, dance, folk arts, and food from Tucson’s many cultures. My family and I refer to this event as Tucson Eat Yourself, because you’ll just go and eat all of the delicious food, including elote, kettle corn, tacos, and shaved ice from many street vendors. While you enjoy your meal, you can watch some of the performances from local musicians and dancers, representing a variety of cultures.
7) Tombstone Hellorado Days
We haven’t taken the kids to Tombstone yet, but I feel like they’re the perfect ages, especially since Liv is very into history. Helldorado is held every third Friday, Saturday and Sunday in October and consists of gunfight re-enactment shows, street entertainment, fashion shows and other entertainment.
8) Reid Park Zoo
We have a small zoo here in Tucson, which makes it ideal for spending an hour or two with kids. They usually host a Halloween event with elaborate light displays and treak-or-treating stations.
9) A trail ride at TRAK or Tanque Verde Ranch
A trail ride is the perfect way to enjoy the weather, some time outdoors, and enjoy a novel experience you may not get to do all the time (unless you’re P, who is a professional). Both TRAK and Tanque Verde Ranch offer trial rides for various riding experience levels and lengths of time.
10) Mount Lemmon Oktoberfest
Mount Lemmon is a Tucson treasure. It’s 45 minutes to an hour away, and the scenery changes dramatically. You leave cacti and brown dirt for enormous pine trees, greenery, and much cooler weather (20-30 degrees colder!). They have an Oktoberfest event, or you can even head up for the day to picnic, hike, and enjoy pizza and a cookie from the Cookie Cabin.
11) Pima Air and Space Museum
This is another one of our spots to take out-of-town guests, particularly because the Pilot has a couple of plaques and patches on display. It’s fun to see the various aircraft, especially with our Tucson Davis-Monthan Air Force Base history, and the exhibits are amazing.
12) Live music in downtown Tucson at Hotel Congress Plaza
Hotel Congress frequently has live music on the weekends, and it’s a great place to enjoy a cocktail and some music/dancing. They feature local artists and also small booths from artisans, including handmade accessories and jewelry. Bonus: have dinner at BATA and then head to Hotel Congress to music and drinks.
13) Buckelew Farm Terror in the Corn Maze
Buckelew Farm is a bit of a hike (around an hour) and they have a huge pumpkin patch + haunted attractions if that’s your thing (it’s not my thing lol). You can check out the details here if you’re looking for a spookier experience.
14) Hike Sabino Canyon
Sabino Canyon is my favorite hiking destination in Tucson. You can explore many of the trails, or take a tram ride to the top and walk down. You can check out All Trails and a full guide to hiking Sabino Canyon here. You can often see water and wildlife on the trail, and the views are spectacular.
15) Gaslight fall show- The Wizard of the Rings
Gaslight is another Tucson treasure! Their melodramas are always loosely based on popular shows and movies, and the audience is encouraged to cheer for the hero and boo for the villain. They serve popcorn and a full 50s diner menu as you enjoy the show.
What are some local fall events that you look forward to each year?
All the women in this community pushed themselves mentally, physically and emotionally during our 8 week transformation.
I am constantly impressed and inspired by the amazing transformation photos and stories you share in your Summer Shape Up Challenge.
Can you believe together you lost over 200 pounds during this challenge! And that’s just from the women who submitted to win! Follow Team LSF on IG to see more!
You all finished this 8 Week Challenge stronger than before and I am so proud of each and every one of you!
These inspiring women, not only have incredible transformation photos but the most heart warming stories!
8 Week Transformation | GRAND PRIZE WINNER
Nicole, @nicole77_lsf
Nicole ABSOLUTELY crushed this challenge. She works full time and is a full-time student, pursuing a master’s degree. Despite her busy schedule she found time to commit to yourself and LOST 28lbs!!
She found out a couple years ago, that she has hypothyroidism. She tried to lose weight and become healthier many times but it wasn’t until she found Katie’s Youtube channel that she became invested in herself.
“This plan (and the SSU challenge) has taught me how to eat, actually eat, so that I can fuel myself and feel good about what I am putting into my body. SSU taught me how to appreciate a workout, even a quick 10-minute workout, to help my day go better. My favorite part of SSU was the Monday morning live workout sessions and the support that I got (and gave) to so many other women who are striving for their best lives as well. But I have all of these women (whom I have never met) who are so supportive that it helps me to keep going, even when I want to quit on myself.”
Runner Ups
Natasha, @tatatashie
Natasha was ready to stay committed to this challenge and she did just that! She stay consistent with eating healthy and working out and she lost 11lbs!!
“This challenge put the life back in me. I truly had to dig deep and remember my why. The week before the challenge I went and filled my fridge with all healthy foods. I was 170.6 lbs. I couldn’t believe it. Although that is just a number on a scale, I could feel it in my health. I just wanted to start feeling better and to find my happy self again. Junk food is my biggest battles and the lsf protein has been a game changer. I thought you could never eat any type of dessert but you can have healthy desserts and you can have bad ones in moderation. But with the new LSF flavors of the protein powders I don’t even want the bad sweets anymore.”
Megan, @maeve_moves
This was Megan’s first challenge with us and first challenge EVER that she stayed fully consistent with! She lost 7lbs and credits a lot of this weight loss to making adjustments to her diet with the help of the Hot Body Meal Plan. Using the guidelines and swaps makes it so easy to make it work for you, “I feel so empowered to make the best decisions for myself now.”
One of Megan’s favorite parts of the challenge was how engaged the LSF community was. She loved how the whole LSF community continued to encourage each other and engage on social media even when the challenge ended. Megan said this was the best 8 week periods of her life because she felt good every day.
Our Pink Heart Award goes to…
Sara-Lynn, @lsf_saralynn
This is a serious 8 week transformation!
Sara-Lynn was so encouraging and kind to everyone during this challenge even when her busy schedule came into play.
Her commitment to the Hot Body Meal Plan, 14 Day Shape Up, and her workouts was so inspiring to others throughout the challenge!
These women crushed the Summer Shape Up Challenge and went above and beyond for themselves and for this whole community. I am so proud you all!
We’ve helpedhundreds of thousandsof people like you transform into actual superheroes, and we focus on proper nutrition to do so.
These are the exact strategies we teach our Online Coaching clients, and we’ve used these tips to help them lose weight and get in great shape without being miserable.
Plus, we use fun LEGO photos and gifs to keep you entertained.
In this Ultimate Guide, we’ll cover everything you need to start eating healthy today:
It’s really easy to tell people the following advice:
“To lose weight, just eat more REAL food.”
“Just eat less fast food and junk food.”
“Try to eat more organic vegetables watered by unicorn tears, farm-to-table meals served by centaurs, and kale omletes made with eggs from chickens that you raised since birth.”
Okay so maybe people don’t say the last one.
But it’s not far from what healthy people say to people who can’t seem to get healthy.
In my opinion, these positions are completely out of touch with reality and it makes me plum dog mad.
For starters, fast food is crazy delicious and dirt cheap, and often the only way that many busy parents can feed themselves and their kids.[1]
Next, applying morality and guilt to food consumption (“I’m being ‘so bad’ by eating this cookie”) creates an emotional rollercoaster – myleastfavorite kind of roller coaster.
I mean come on, we don’t need to be told that freshly grown fruits and veggies are better for us than junk food.
We don’t need to be told that organic grilled chicken and kale salad is healthier than a Double Whopper with Cheese.
We all know this!
So rather than “trying harder” to eat healthier we’re going to use things like “science” and “human psychology” and “excessive quotation marks.”
Cool?
Here’s what you need to know: If you’re just trying to be healthier and maybe lose some weight,there’s no need to start funneling kale smoothies, mainlining chicken and broccoli, and abandoning your loyalty to the Burger King.
Youcanlose weight and be healthy while still eating these foods occasionally.
Heck, people have lost weight by eating Twinkies[2] and drinking soda and eating at McDonald’s 3 times per day.[3]
I share this info not to promote those foods, but rather to make a big point:
If you are terrified of giving up all “junk food”…
You do not need to give up fast food if it brings you joy.
You do not need to feel shame for eating ice cream.
You do not need to use terms like “cheat meal” or “guilty pleasure” when talking about a chocolate chip cookie.
Food isn’t good or evil, my dear friend!
It’s just food!
Let’s bring it all together:
If we have certain health goals, we can give ourselves the best chance of success by getting strategic about what foods we say “YES” to, and what foods we say “SOMETIMES” to.
These YES foods give us more energy and have fewer calories on average than “junk food,” which means we’re likely to eat fewer total calories without realizing it.
We humans are terrible at estimating how many calories we eat.
Like, really really bad at it. I bet the proportions of the above foods surprised you.
We consistently eat much more than we realize, by as much as 47%+.[10]
To make matters worse, we also OVERestimate how many calories we burn through exercise.
One study showed that Fitness trackers like AppleWatch or Fitbit do not estimate energy burned through exercise accurately, some by as much as 90%![11].
That’s why we made this fun infographic:
So when we “can’t lose weight,” it’s not because we have a broken metabolism.
It’s because we consistently eat too much food without realizing it.
Because wealwayshave a ready supply of new energy from recently eaten food, more than we need, our body NEVER has to dip into our stored fat to burn for fuel.
And when wethinkwe’ve out-exercised our bad diet, we really haven’t.
So it’s time to stop “trying harder” and instead “try differently”:
In order for us to get healthy, we need to find ways to include more foods that fill us up AND taste good.
Luckily, I have that list riiiiight here!
How to Start Eating Healthy (Healthy Food List)
There are three big macronutrients that we’re going to focus on as we build our plate like the image above:
Protein:building blocks for our muscles.
Carbohydrates:our bodies will burn as fuel.
Fats:can be burned as fuel, and also helps with nutrition absorption!
#1)PROTEIN: Priority Numero Uno.
Protein is amazing.
Your body uses protein to rebuild your muscles and keep you strong, especially if you are exercising or strength training regularly.
Protein is both good for you AND highly satiating.[13]
Protein can come from any number of sources, including:
A serving of protein is about the size and thickness of your palm.
*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.
When building a plate, aim for the following amount of protein:
Dudes: 1-2 servings (6-8 oz or about 170-228 g): two palms
Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.
If you’re curious, here’s how much protein is in a serving of food:
4 oz (113 g) serving of chicken has around 30 g of protein.
4 oz (113 g) serving of salmon has 23 g of protein
4 oz (113 g) of steak has 28 g of protein.
As we cover in our “how much protein should I eat per day?” you can target anywhere from 80% to 100% of your bodyweight in pounds per gram of protein, with an upper limit of 250g[15]:
If you weigh 150 pounds (68 kg), target 120-150g of protein.
If you weigh 200 pounds (90 kg), target 160-200g of protein.
If you weigh 250 pounds (113 kg), target 200-250g of protein.
If you weigh more than 250 pounds (113 kg), target 250g of protein.
#2:VEGETABLES: Thedifference-maker when it comes to healthy eating and weight management.
They are nutrient-dense: full of all the good nutrients that your body can use to function at optimal performance.
Next, they are voluminous but calorie-light, which means you can eat lots of them, you’ll feel full, but you’re unlikely to over-consume calories.
A serving of veggies is about the size of your fist.
Remember this is what just 200 calories of broccoli looks like (holy crap). This is at least 5 full servings:
Here’s a quick, non-complete list of veggies that can fill your plate:
These are the foods that can be an important part of a diet, provided youeat them in the right quantitiesfor your goals.
These foods are also great to consume right after a strenuous strength training workout to help your muscles and liver refill their glycogen stores (their energy tanks[17], essentially).
Back to healthy carbs:when consumed in appropriate amounts, these are great foods that can help you feel full and give you energy and all that jazz.
Just make sure you know what anactualportion of these foods are!
A LOT of people accidentally overeats carbohydrate-heavy foods, even healthy ones, and then wonders why they aren’t losing weight.
To help you get better at eyeballing serving sizes:
1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).
Here are some images to help you learn proper portion sizes (thanks to SafeFood):
#4)HEALTHY FATS: No longer the enemy!
Fat had a bad rep in the 70s, 80s, and 90s, but now things are swinging wayyyyy back in the other direction.
In some circles, dietary fat is considered a superfood – the healthiest thing on the planet that also does your taxes for you.
Let’s get to the truth:
Fat is neither a superfood nor evil.
It’s just a macronutrient that you can eat that can help you reach your goals in the right quantity, or keep you from your goals if it’s overconsumed.
When your doctor tells you to eat more healthy fats, she’s referring to polyunsaturated and monounsaturated fats[19].
Healthy fat can be found in foods like:
Avocado
Almonds
Walnuts
Macadamia nuts
Olive oil
Almond butter
Peanut butter
Now, science has recently come around on saturated fat too[20]– once completely vilified, but now cautiously considered okay for moderate consumption.
Saturated fats can come from things like:
Whole milk
Full fat dairy
Coconut oil
Grass-fed butter
Lard
Fatty cuts of meat
Fat can be good for you provided you’re eating the right quantity for your goals.
However, like carbs, fats can be overconsumed accidentally too.
To help you gauge: a serving size of fat is roughly the size of your thumb!
THIS is a single serving of almonds (162 calories):
THIS is a serving of olive oil (119 calories, taken from Runtastic):
As you can see, if you’re not careful – you can accidentally eat an extra 500 calories of “healthy fats” by absentmindedly eating too many “heart-healthy” fats.
Many folks in our Coaching Program had us analyze why they weren’t losing weight, even though they “only ate grilled chicken and veggies.”
When we dug into it, they had been preparing all of their food in an extra 500-600 calories worth of olive oil they weren’t accounting for.
To recap carbs and fats: feel free to include a starchy carb on your plate in the form of rice, potatoes, pasta, or legumes. Healthy fats can spice up a meal, provided you’re using an appropriate portion size
I realize that was a CRAZY amount of info, so let’s put it all on the same Healthy Plate:
1-2 servings of protein (¼ of plate)
2 servings of vegetables (½ of plate)
1 serving potatoes, rice, or pasta. (1/4th of plate)
1 serving of fat (size of your thumb)
1 zero-calorie or low-calorie beverage (water, diet soda, tea)
I know that not all of your meals are going to be perfectly segmented like a bento box. For example:
A fatty cut of meat like chicken thighs means your fat and protein are commingling. Cool.
Lentils and legumes mean your protein and your carbs are attached at the hip. Swell.
A burrito bowl with chicken, rice, guacamole, and cheese means all of your macros are cohabitating. Neato!
Salmon cooked in olive oil and coated in almond flakes means your fat and protein have fused. Stupendous!
This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes:
Trying tolose weight? Reduce your portions of carbs and fats.
Trying togain weight? Increase your portions of carbs and fats!
Remember,all calories count.
I can already predict your next series of questions:
“What about beverages?” Simple. Liquid calories count too. So stick to low or zero-calorie drinks like water, tea, coffee, and diet soda.
“How about condiments?”Grilled chicken slathered in 1000 calories of buffalo sauce means you’re still eating a calorie bomb!
“But what about things like Paleo or Keto? I thought low carb = healthy?”I address that in the “which diet is right for me?” section. Keep reading.
What’s the Deal with Fruit? Is Fruit Healthy?
As we lay out in our “Is Fruit Healthy?” Guide, fruit is absolutely healthy and can help you reach your goals – in the right quantities.
Fruits are full of nutrients, packed with fiber, and can make for a great snack or part of a protein-focused breakfast!
#2) Dried fruit:notoriously easy to overeat because they are so small. Since the water has been taken out, all that’s left is the sugar and fiber.
Here’s 1 serving of raisins, which is 108 calories and 21 g of sugar:
If you are saying“oh man, I eat 5x that many raisins when I eat them…” then multiply those calorie and sugar numbers by 5!
3) Fruit Smoothies:Just because it’s a fruit smoothie doesn’t mean it won’t make you fat! Have you seen the calorie count and sugar content of smoothies and ‘green drinks’? Yikes.
Green Machine Naked Juice (15.2 oz or 450 ml bottle): 270 calories, 53 g of sugar.
Smoothie King Banana Boat (20 oz or 591 ml smoothie): 450 calories, 70 g of sugar.
**If you prepare your smoothie at home with a blender, it can actually be healthy since the fiber is intact. Here’s my personal recipe.**
To recap: fruit is healthy, provided you stick to fresh or frozen and not fruit-like food, dried fruit, or canned fruit packed in syrup.
If you enjoy a small glass of orange juice occasionally, or you pack a serving of raisins in your lunch and it makes life worth living, by all means!
Just don’t chug OJ by the gallon, drink a 64 oz “real fruit smoothie,” and eat raisins by the handful and then wonder why you’re not losing weight.
Are Cheese and Dairy healthy?
We get questions about these two types of food frequently.
Let me start by saying I’m assuming you’re not doing Paleo (which says “NO dairy and NO cheese”), or plant-based (which says NO to all animal products).
I’ll also assume you’re not doing Keto, which almost requires you to load up on dairy and cheese to eat enough fat every day!
Let’s pretend you’re just curious if cheese and/or dairy can be consumed on a “healthy diet:”:
YES, you can still eat cheese and be healthy.
YES, you can still eat dairy and be healthy.
And there was much rejoicing:
Like the healthy carbs and fats listed above, it all comes down to your calories consumed in a day, and if these foods fit into your daily calorie goals:
Want to put cheese on top of your salad of chicken and vegetables? Great!
Want to eat greek yogurt, a scoop of protein powder, and frozen berries for your breakfast? Amazing!
Want to eat a bowl of cereal with skim milk (or whole milk) in the morning with your kid before school? No problem.
This is true for higher-fat cheeses or full-fat dairy too – the food just needs to fit into your goals!
Luckily, all dairy comes labeled, and most cheese will come with a nutrition label on it too.
Just ensure that you’re choosing appropriate portion sizes. For reference, here are four different servings of cheddar cheese (about 113 calories a serving):
And here’s a serving of greek yogurt (120 calories in 142 grams):[25]
And although nobody in the history of the world has ever eaten just one serving…here is a serving of ice cream:
(A scoop of ice cream the size of a tennis ball is about 127 calories, cleverly shown above.)
So, dairy and cheese are both perfectly acceptable healthy food options! Just make sure they fit into your goals.
If you are NOT losing weight, and you consume a lot of dairy and/or cheese, consider measuring your intake and see if it’s in line with your expectations!
What’s the Best Diet for Me? Keto vs Paleo vs Plant-based.
“Low fat diets? Low carb diets? No carb diets? I don’t know which one is the BEST diet!”
“Help me, Steve Kamb, you’re my only hope.”
Okay, you’re probably not saying that, but it’s an excuse to pay homage to Star Wars so I can use the great photo above.
You probably do have questions though about what’s healthier, a low fat diet or a low carb diet.
Low carb diets are all the rage right now, but are they healthy and will they help you lose weight?
Maybe.
It may depend on how your body regulates glucose (blood sugar):[26]
Some who don’t regulate glucose well may do better on a lower-carb diet.
Others who do regulate glucose well might do better on a lower-fat diet.
Studies show that people who followEITHERa low fatORa low carb diet will still lose weight, as long as they are in caloric restriction and can adhere to the diet for at least a year.[27]
So, it comes down to: “which diet are you more likely to stick with for a year or longer?”
Of course, there are plenty of benefits from following certain diets for certain groups of people. For example, Larry went Keto and it helped him reduce inflammation from rheumatoid arthritis.
However, 99% of the reason why these diets result in short-term weight loss is that they get us to eat fewer calories!
The problems arise when we get to Truth 2:
“Nearly every diet fails in the long term.”
Put another way:
Temporary changes create temporary results.
If somebody “goes Keto” for 60 days, they’ll most likely lose weight, and might even feel better! This is cool.
BUT!
(There’s always a but…)
If they spend those 60 days in misery, dreaming of carbs, counting down the meals until they can “go back to eating like normal,” they will put all of the weight back.
In order for restrictive diets to create permanent results for somebody, they need to be adopted PERMANENTLY!
For most of us mere mortals, we can’t stick with a restrictive diet for 30 days, let alone a year or a decade.
For these reasons, I strongly advise you to change how you think about dieting.
You need to determine how likely you are to stick with a restrictive diet permanently:
How averse are you to change?
How likely are you to stick with your changes?
Have you tried a restrictive diet in the past and failed?
Do you have a healthy relationship with food?
Do you have an “all or nothing?” mindset?
Like playing a video game, you need to determine what level of difficulty you are willing to attempt.
Playing on “Ultra Hard Difficulty” (like Keto) gives you less room for error, but it can also produce impressive results quickly – if you don’t rage quit.
And 99% of people rage quit restrictive diets like Keto.
It’s not a diet. It’s a lifestyle change. Permanently.
And that’s what I would recommend for you:
Small, non-scary, permanent changes over a long time period!
You need to start thinking in terms of “days and years,” not “weeks and months:”
How to Grocery Shop, Cook and Meal Prep!
Okay! Now that you’ve determined your healthy eating strategy, it’s time to take action.
There are three big steps you’ll want to master if this is your path:
Step #1: Grocery Shopping!
You can read our full guide on “How to grocery shop”, and we even have a video that keeps things fun too:
Here’s how to grocery shop like a pro:
Stick mostly to the outer rim.This means you’re mostly buying meat, fruit, and veggies[28].
Read the nutrition label!Just because it says it’s healthy on the front doesn’t mean it is. Read the nutrition label and learn portion sizes. This can help keep you below your daily calorie goal.
Don’t shop hungry!It may seem silly, but you end up buying way more junk food accidentally if you shop while hangry (a mix of hungry-angry, never a great emotion).
Make a list.Before you go grocery shopping, write down everything you should get. You can even put “non-healthy” food items on the list. But then you canonlybuy what’s on your list! This means no candy in the check-out aisle, or buying Oreos just because they’re on sale! Plan ahead. Stick to the script, sister.
Step #2: Learn to cook!
In the next section, we share recipes for basic healthy meals that you can cook at home.
Here’s why cooking at home is amazing:
You know all of the ingredients.When you eat at restaurants or pick up fast food, there are often hidden calories in the cooking oils and sauces that are sabotaging your healthy efforts. Because of this, it’s really hard to have an idea of how many calories you’re consuming. When you prepare food at home, you know what you’re getting.
You can recreate healthier versions of your favorite foods. Making homemade tacos or pizza with homemade dough can be a great date-night experience, makes your stomach happy, AND can help you reach your goals!
You save money. If your budget is tight, grocery shopping and cooking your own meals is a great way to balance your budget and free up some cash! Our most successful coaching clients work with their coaches on building the habit of cooking at home.
Now, if you’re somebody who only ever uses your kitchen to heat up microwave meals, that’s no problem.
Here are the guides you should check out:
Cooking 101: Essential Kitchen Tools: Not sure what kind of knives to get, or what you REALLY need? I’ve been there. This is why we created this guide for you!
How to Stock Your Pantry: If you’re not sure what to stock your shelves with, and how to set yourself up for long-term success.
Step #3 (BONUS): Meal Prep and Batch Cooking!
This step isn’t necessary, but if your goal is to make healthy eating a habit for you and your family, batch cooking can be the difference maker!
By “batch cooking,” I simply mean setting aside time to prepare larger quantities of food at the start of the week, so that throughout the week you already have meals to eat!
And every single success story we’ve featured on Nerd Fitness (like this one) involved some sort of batch cooking (planning your meals for the week ahead).
Follow these rules, and you willcrush itin the Healthy Eating Department[29]!
19 Healthy Eating Meals You Can Cook Today
“Okay Steve, you have me convinced I should be eating more healthy foods. But I am a nerd and I need specific instructions to follow!”
I got you.
As a kid raised on LEGO and K’nex, I am the exact same way!
Here are options to get the ball rolling on healthy breakfasts, lunches, snacks, and dinners. Use these as inspiration or starting points for your meal planning!
In the video above, Coach Staci walks you through her step-by-step plan for simplifying nutrition.
Yeah, I’ve thrown a lot at you today.
But as Staci mentions above, you can start off small, with some simple steps. Once you get these down, we can work on adding some more simple habits.
To start eating healthy:
Have a glass of water with every meal.
Have a vegetable with every meal.
Have a source of lean protein with every meal.
That’s it!
When someone joins our coaching program, these are often the steps we have them take.
Yeah, sometimes they’ll bulk, thinking this is not enough…
…but consistency is where people start to see real progress.
Don’t overlook the power of simple and consistent habits.
Will You Commit to Healthy Eating?
As we start to wrap up this guide, I have one BIG final question for you:
“Why the hell are you reading this?”
Sorry to be so blunt, but your answer matters!
If you are trying to eat better because somebodytold you to, or because you think youshould, you’re setting yourself up to fail.
You might be excited and motivated to eat healthy today, and that’s great!
But next week, Oscar in Accounting will put cake in front of you at work, and ask you to “live a little” and eat some cake “just this once.”
And then you’ll discover apps are half-priced at Chatchki’s during happy hour, and you figure “well I already had cake, might as well split some shrimp poppers and extreme fajitas with Meredith.”
It’s our Big Whythat stops us from living emotionally and chasing instant gratification from a donut or six slices of pizza when we’re sad or stressed.
It’s our Big Whythat allows us to say “Yes, I can have a slice of pizza, because I planned for it in my ‘calorie budget’ today. I’m not gonna feel bad about it either, because my breakfast tomorrow is gonna be great.”
It’s our Big Whythat allows us to get back on track after a vacation or after just one day of poor eating, instead of letting things slide for a week or a month.
Have your Big Why, and remind yourself of it constantly!
Write it down, put it on a post-it note on your bathroom mirror, staple it to your forehead.
But have a REASON you’re committing to change.
It will be crucial when life starts to get busy next week and you want to give up. So let’s talk about next week (and beyond!)
Healthy Eating: Next Steps!
This guide has provided you with all of the tools you need to start making healthier choices, but if you are looking to go a bit further…
#1) Our1-on-1 Online Coachingprogram:a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
#2) If you want an exact blueprint for leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
If you follow our Nutrition missions, you’ll learn to eat healthier while earning XP! Sah-weeeet.
Try your free trial right here:
#3) Join The Rebellion!We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Healthy eating will change your life.
But it needs to fit INTO your life too.
Small changes, not dramatic shifts!
You don’t have to give up the foods you love, you just need to PLAN for them.
Prioritize protein, and always put a fruit or vegetable on your plate before filling the rest of it up!
This will get you 90% of the way towards a great healthy eating strategy.
And when in doubt, whenever you’re not sure if you should eat a particular food, ask yourself “What would Batman do?”
Seriously, this has been studied with children, and it helped them make healthier food choices by giving the decision-making over to somebody they looked up to [22]. It’s called “self-distancing,” and there’s no reason it can’t work for you too.
Oh, and when you eat a bad meal – who cares?! “Never two in a row,” right? Make the next meal healthy.
YOUR MISSION, SHOULD YOU CHOOSE TO ACCEPT IT:
Start eating healthy today with literally one change:
Try a new vegetable.
Cut one soda out of your day.
Prioritize protein in your next meal.
Swap out one high-calorie drink for a zero-calorie drink.
I don’t care what the change is, just as long as you make one!
Okay enough about me, let’s talk about you:
What’s the ONE change you’re going to make today?
For the Rebellion!
-Steve
PS: Make sure you read the rest of the articles in our “How to Lose Weight 101” Series!
You can read a study about what drives fast-food intake right here. Tangentially related, but this Atlantic article is fantastic: How Junk Food Can End Obesity.
Read, “Adherence to Mediterranean diet and health status: meta-analysis.” Source, PubMed.
Read, “Longitudinal association of changes in diet with changes in body weight and waist circumference in subjects at high cardiovascular risk: the PREDIMED trial.” Source, PubMed.
Read, “Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables.” Source, PubMed.
Fiber is a carbohydrate that can’t be broken down by the body, so it travels through you relatively intact. However along the way it can do all sorts of good stuff! For example, increased fiber intake can help reduce blood glucose levels.
This won’t be on the test, but here’s what unsaturated means in this context:a type of fat containing a high proportion of fatty acid molecules with at least one double bond (mono) or many double bonds (poly).
