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What's in store for today:
- This Cinnamon Toast Protein Snack Is Fast, Filling, And Tasty
- The 60 Second Method I Use To Order Healthy At Restaurants
- The Simple Framework We Teach To Disrupt Emotional Eating
Hey friend,
I've said it many times before, but often times just one small change can really change everything.
After another round of frustrating ankle pain flare up from running and an entire week off from something I've grown to love, I was able to implement just one change that has completely eliminated all ankle pain.
Not only am I running without pain, but I'm running more effortlessly than before...with just ONE change!
All it took was watching one 8 minute video about running form and the ideal way your foot should strike the ground when you run and VIOLA!
Totally changed the entire experience of running for me.
Why does this matter to you?
Because chance are if you are reading this you are on a journey for sustainable weight loss and health, and you might be feeling like it's REALLY hard or that obstacle after obstacle keeps getting in your way.
And I just want you to encourage you not to give up.
I could have given up after that last ankle flare up, but I chose to keep trying and to keep learning, and that ultimately led me to the breakthrough that has made running significantly better for me.
So stay on the path and don't give up.
Keep learning, because you never know when the next big breakthrough will come that could change everything for you.
Heck...your next breakthrough tip might even be in this newsletter!
So without further ado...here is your Feel Good Friday
1️⃣ This Cinnamon Toast Protein Snack Is Fast, Filling, and Tasty
Remember Cinnamon Toast Crunch Cereal you ate as a kid?
Well they actually make their own seasoning now believe it or not called "Cinnadust"...and it's really good!
It's about 15 calories per teaspoon, and when paired with a couple of slices of a high protein / zero carb bread like Lewis Keto Hawaiian Bread, it makes for an amazing and crunchy high protein snack that takes just a couple of minutes to throw together.
Comes out to only 100 calories total with 44% protein 💪🏻
It's as easy as 1-2-3:
- Lay out your slices of bread on a piece of paper towel.
- Sprinkle Cinnadust seasoning on one side of your bread slices, then lighly spray with cooking spray to adhere the seasoning to the bread, then flip and repeat.
- Throw it in the toaster to toast and then enjoy.
If I need a quick, tasty, and filling protein snack...this is one of my go to favorites.
2️⃣ The 60 Second Method I Use To Order Healthy At Restaurants
Oh hey, you're on a weight loss journey so that means you can't go out to eat at restaurants any more right?
WRONG!
Any plan that doesn't show you how to eat out successfully without sabotaging your progress isn't truly sustainable.
We teach 4 different methods to our clients for how to order healthy meals at restaurants that will be in the calorie and protein range that is ideal for weight loss.
The easiest one we teach and the one I use the most often is what I call The Divide & Conquer Method.
It takes maybe 60 seconds to do it well and the only requirement for it to work is that the restauarant has to have calorie information on their menu or website.
Step 1: Look at the menu for any option that looks both tasty and relatively healthy and lean. I like to find options that have grilled or stir fried lean proteins and veggies if I can, but technically this method will work for ANYTHING as long as the total calorie content is listed.
Step 2: When the food comes, divide the portion into an equal number of portions so that the portion you eat will be 400 calories or less.
Step 3: Put the remaining portions in a to-go container so you can have 2 more meals later (instant meal prep).
Example:
This bowl entree from BJ's Brewhouse is listed at 660 calories on the menu.
If we divide the total calories by 2, we get a portion that is 330 calories — well within our goal of 400 calories for the meal.
We can eat half, and take half home for another tasty meal without over doing it and sabotaging our calorie deficit for the day 💪🏻
3️⃣ The Simple Framework We Teach To Disrupt Emotional Eating AKA The S.I.T Framework
Emotional eating and stress eating is something that virtually everyone struggle with on some level.
Over the course of many years of coaching clients through bouts of emotional and stress eating, we've developed a simple 3 step framework that works very well to help clients (or anyone) disrupt the pattern of emotional eating just enough to intervene with something less damaging.
We call it the S.I.T. Framework, and it's three simple steps:
(S) Slow Down
Step one is to simply slow down, pause, and to take note of what you are thinking, feeling, experiencing, etc. when you feel that urge to emotionally eat or stress eat.
The goal here is to disrupt the timing and the pattern by simply saying BEFORE I eat or drink anything, I am going to take 15 to 20 minutes to be aware of what is driving your urge.
This buys you the time you need to get to step 2...
(I) Intervene With Intention
Step two is to then intervene with a low or no calorie alternative that can give you what you are looking for.
When it comes to emotional eating and stress eating, what we are often looking for is relief or distraction, and we seek to find that relief via the dopamine release we get from an indulgent food.
But, there are many ways to get a similar dopamine release that can distract or bring us a similar sense of relief including deep breathing, going for a walk, doing a few sets of exercise, journaling, talking it out with someone, and many other options.
The goal here is to use the time you bought yourself with step one to try another behavior on for size to see how it does.
(T) Train For The Future
Step three is to pay attention to what works in these moments when you are able to successfully navigate yourself to other healthier behaviors without eating emotionally.
The goal here is to rewire your brain to recognize these other behaviors as effective and ideally even enjoyable ways of getting the relief you need, but in a way that fully aligns with your goals and who you want to be.
The more you can do this you can build up a "toolbox" of behaviors that enrich your health in critical moments without the fallout that comes with Emotional eating.
🎬 New YouTube Video:
7 Rules I Follow To Stay Lean 365 Days A Year
Everyone’s fitness journey is different. Whether you're focused on weight-loss or gaining muscle mass, these rules to live by will help you stay lean even on days where it feels tough. In this video, I share the 7 rules I live by to stay lean 365 days a year, and how they’ve transformed my perspective on weight-loss.
Client Of The Week: Dan LaChapelle
Dan joined Healthy & Whole just 6 months ago and is already down an whopping 85 pounds!
If that sounds like a lot of weight in a short amount of time, you'd be right about that, but he lost in the RIGHT way.
The fat burning / muscle preserving strategy we used with Dan:
- We made sure that Dan's daily eating put him into a nice and deep calorie deficit, while making sure his food was highly filling, satisfying to eat, and also full of protein to prevent muscle loss.
- We stayed in touch with Dan on a daily basis each week to help him stay fully accountable with both his food and his workouts so that his body had both the protein and the strength training needed to burn fat while preserving muscle. He was LASER consistent with his strength training 💪🏻
- We help to encourage and affirm Dan so he knew that he was on the right track and doing the right things and we gave him helpful feedback when we saw something to tweak. And if we needed to tweak something, we made sure he understood the importance of it so he could learn along the way.
Dan just extended his journey with us at Healthy and Whole to keep his progress going through the holiday season and we can't wait to show you Dan's continued progress over the coming months!
A Quote To Finish Your Week Strong
“Your new life is going to cost you your old one.”
- Brianna Wiest, Author of The Mountain Is You
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
