My Favorite Fat Loss Protein

My Favorite Fat Loss Protein

Protein is a critical component of the Primal lifestyle. Every meal should be built around clean protein and non-starchy vegetables.

Protein can be a powerful tool along your fat loss journey.  It will keep you feeling fuller for longer when compared to carbohydrates or fat. It also helps to balance blood sugar (keeping your energy and mood more stable) and control cravings.  Let’s compare 200 calories of each of the three macronutrients and you can quickly see how protein plays such an important part in managing your hunger!

  • 6 oz boneless, skinless chicken breast (protein) is approximately 213 calories
  • 1 cup of plain spaghetti (carbohydrate) is approximately 220 calories
  • 2 tablespoons of butter (fat) is approximately 204 calories

Let’s think about it. If I sat down and ate a cup of spaghetti, plain, I’d be hungry again in 20 minutes – max. It wouldn’t fill me up – really – it wouldn’t even come close. And I’d probably be exhausted within an hour after the carbohydrate surge and subsequent crash. And 2 tablespoons of butter? There’s nothing filling about that. A 6-ounce chicken breast on the other hand, that’s a HUGE chicken breast. That’s not a small little pattie. Weigh it out. Six ounces is massive. It’s going to fill you up, it’s going to keep your blood sugar steady and that will help sustain your energy and reduce any subsequent cravings. Win, win, win.

If you have seen my pictures on Instagram, you know that salmon is one of my favorite proteins. Not only do I really enjoy the flavor, it’s also extremely versatile and delivers a ton of health benefits. Salmon is an excellent source of protein and healthy fats. It is rich in omega 3 fatty acids, which promote heart health, skin health and have been shown to decrease inflammation. Salmon delivers ample amounts of vitamins including fat-soluble vitamins A, D and E and water-soluble, energy boosting B vitamins.

Back to salmon being so versatile….for a powerhouse breakfast I’ll make an egg scramble with salmon and avocado. This fat and protein based breakfast keeps me full, keeps my blood sugar steady and maintains my energy for hours.

Other times, I’ll take a salmon filet and pan sear or grill it to enjoy along side Brussels sprouts or a large salad.

My favorite way to enjoy salmon is as salmon cakes. Not only do they taste amazing, but I utilize canned salmon for the salmon cakes. The canned salmon includes the skin and bones (no, you can’t taste them) so you are getting additional minerals like calcium and magnesium. My absolute favorite salmon cake recipe is from Diane Sanfilippo’s 21 Day Sugar Detox. They are absolutely amazing. I enjoy these a couple times a week, easily. I love to make them ahead and freeze whatever I’m not ready to cook.

Are you a salmon lover? What’s your favorite clean protein? Find me on facebook or Instagram and let me know! While you’re at it, check out my instagram pictures for lots of examples of how I incorporate protein into every meal. Have fun with it and try new things! Remember, not only is protein essential for overall health and optimal function of your body but its going to help you stay fuller longer while managing your energy and cravings!

6 Steps to Beat Your Sweet Tooth

6 Steps to Beat Your Sweet Tooth

Sometimes you need something sweet. You need it more than you need to freaking breathe. You aren’t getting anything else done until you’ve scoured your cabinets and found something sweet. Uh huh. I get it. I’ve been there. I still get there!!

There are several ways to keep that feeling at bay, but today we’re going to tackle it head on. I’m going to share with you some of the things I do when I just MUST have something sweet but don’t want to blow the day, go off the rails and undo the progress I’ve made.

I tend to use these strategies in order to see if I’m able to ride it out and have it pass or if I absolutely need to indulge.

  • Go for a walk. I know, I know – it’s a stall tactic. A diversion. It sure is! Getting outside to clear my head settles me down. Often, my cravings arise from stress or emotion and I seem to settle down instantly when I slow down outside. If the weather is crappy I’ll jump on the treadmill and put something mindless on TV or listen to music that makes me want to dance.
  • Take a hot shower. This is a reset button for me. It’s kind of funny how it works but taking a shower reminds me of how I want to take care of myself. I feel pampered, I feel like I’m making myself a priority. I use a luxurious exfoliating scrub and dry brush and more times than not I come out of the shower feeling slightly empowered. While I might still want something sweet, I’ve recharged my willpower battery and it’s easier to talk myself out of it.
  • Chew sugar-free gum. If you know me, you know it’s a bad moment when I realize I’m out. I used this strategy during the afternoon at work all the time. I couldn’t exactly go for a walk or jump in the shower – it would be 3pm and all I could think about was the nut, chocolate and berry trail mix in the break room. Ahhh! Gotta have gum!! It saved me more times than I care to count. (Special shout out to my girlfriend Crystal who let me steal her gum allllll the time!)
  • Have a diet soda. Before you jump out and call me a hypocrite (but you can, I’ll confess to really loving Diet Coke) there are some healthier options out there which are really tasty! My favorite is Zevia. It’s sweetened with Stevia (a natural, calorie free sweetener) and the cream soda flavor is unreal.
  • Protein power concoctions. I have created some pretty awesome (and absolutely terrible) protein-powder treats. They aren’t something I have every day but when needed, they do the trick for a sweet treat. My favorite is protein pudding. I’ll mix a scoop of protein powder with a drop or two of stevia, some vanilla extract, almond butter and just enough unsweetened almond milk to make it thick and creamy. So good! You can also find recipes online for protein microwave mug cakes (some of them are good, just don’t overcook them or they’ll literally turn into a brick).
    photo (1)
  • Bite and Toss. This one is reserved for the most extreme circumstances and requires tremendous self-discipline. This is not for amateurs. Haha. Here’s how it works: a few weeks ago I was at Trader Joe’s getting groceries. I was overcome with the most undeniable urge for their peanut butter cup trail mix. I couldn’t say no. I bought it. I couldn’t even wait until I got home! I ripped it open while driving (massive bag that should last a family a week and probably cost me $9) and shoved a handful of the deliciousness right into my face. As I enjoy every second, I realized I could probably devour the bag mindlessly before getting home. So, I did what any normal person would do. I folded it up, set it aside, and didn’t eat anymore. Hahahaha. Yeah right! Who are you kidding? I did no such thing. I rolled down my window, held the bag from the bottom and let allllllll the delicious nuts, berries and peanut butter cups fall along the highway at 65 mph. Uh huh. I sure did. That was me, shaking out the bag along I-40. It wasn’t the first time. I’ve also gone into Whole Foods, bought a cookie, stood in the parking lot to take a bite and then tossed the rest of the cookie in the trash before I could talk myself into finishing “just one harmless little cookie”. If you can’t say no, at least say “just a bite” and then get rid of the rest!! Fast!

I’m glad I can laugh at myself throughout this process. Man, food is complicated and those cravings can get way powerful, can’t they? Give a couple of these strategies a try and let me know what you think. Oh, and if I pass you along the highway and you’re chucking Oreos out the window, I’ll smile and wave.

5 Ways to Maintain Motivation

5 Ways to Maintain Motivation

My weight loss journey has been a LONG one. I can’t remember ever not being on a diet. Granted, this time has been different – I don’t feel like I’m on a diet – I feel like I’ve adopted a new, healthy lifestyle that is naturally driving me towards my weight loss goals. However, even though it’s a lifestyle and there is no end point where I’ll go back to eating the way I used to, I am working towards specific goals for my body and it can be hard to maintain motivation through the ups and downs. I’ve had to constantly practice different strategies and ways of keeping my eyes on the goal because this is NOT a linear journey. It’s not a direct route. There are detours along the way. There are good weeks and bad weeks – successful months and less successful months. Maintaining motivation is a daily pursuit and the strategies that work for me change based on what I’m struggling with. Here are 5 ways to maintain motivation that have worked well for me:

  • Set goals for the day every morning.
    I do this first thing when I wake up – before I head to the gym, before I drink my coffee, before I give myself the chance to eat something that isn’t going to help me reach my goals. Some days I wake up feeling less motivated than others – some days I wake up down right tired, frustrated and ready to quit. But, forcing myself to stop and set a few small, daily goals is just what I need to get focused, remind myself of how important this is, and accept a personal challenge to have a great day. I’m talking about several small goals – they might be to stretch for 5 minutes (I despise stretching but I’m horribly tight), to do 100 pushups throughout the day while I work and to prep my food for the following day. I love the feeling of crossing things off my list so this strategy has been so helpful for me.
  • Visualize your best self
    I tend to use this at two specific times: when I’m working out or when I’m tempted to eat something I know I shouldn’t. When I am pushing through a workout and really want to quit I’ll visualize the body I’m working towards and imagine how I’ll feel when my hard work has created that body. When I’m standing at the fridge tempted to grab my husband’s trail mix (that stuff taunts me every day!) I remind myself that it’s much more rewarding to become the woman I want to be than it is to enjoy that trail mix for 5 minutes. (Damn trail mix.)
  • Regularly check progress
    Here’s what I know about myself: the less often I evaluate my progress the less disciplined I am. Accountability is king. Part of the reason I got as heavy as I did was because I avoided mirrors and never assessed where I was at. On the flip side, the more often I check my progress, the more motivated I am to continue to see progress. For me, that means I check my measurements weekly and always have a pair of pants that are just a bit too small that I try on regularly. I also take progress pictures – quick little head shots that help me see my progress when I compare them against previous weeks.
    2014-09-16 16.11.09
  • Sleep therapy
    This is a big deal for me.  For a long time (until I left my job a couple weeks ago) I was getting up at 3:45am to workout, then working all day and sometimes working out again after work. Some days I was totally exhausted. Those were always the days when I struggled most with hunger and cravings.  On those days, I go to bed early. Grumpy? Sleep more. Hungry? Sleep more. Sore? Sleep more. Tired? FREAKING GO TO BED! This means I DVR my favorite TV shows, I’m slow to return personal phone calls, I am reluctant to take on commitments beyond work and working out. Guess what? That’s ok. This journey I’m on is one of the most important ones in my life and I make no apologies. Sleep is powerful. Go to bed.
  • Re-think deprivation
    NOTHING is off limits. Stop feeling sorry for yourself because you have chosen to say no to your co-workers birthday cake. For most of my life I have been an “all or nothing” thinker. I’m either all-in or I’m all-out. This has been a downfall for me when it comes to food. I’m either binging and eating everything in sight or I’m totally restricting and making no exceptions. When I would binge I would think “I’d better eat everything I might possibly crave once I start my diet because I won’t be able to have this stuff anymore!” It’s almost like I thought there was a shortage of oreos and if I didn’t eat all of them now I’d never have them again! It took me a while to realize that all of my favorite less-healthy foods aren’t going anywhere. They’ll always be there. I’m just delaying my enjoyment of them for 2 key reasons: 1) to reach my physical health and body weight goals and 2) to learn the art of moderation. I love Cold Stone ice cream. I LOVE it. But you know what? I don’t need it today. I don’t need it this month. My goals are more important. But I don’t need to stress about it because there will come a day when I can have a cup (instead of a pint) of ice cream without guilt and without undoing all of this hard work. I routinely say to myself, “Chill, Elizabeth. Eventually you can enjoy that in moderation. It will be there. But today is about your goals”. And when I’m tempted to drive to Cold Stone and buy 10 pints? Go to bed. Call it a day.

So there you have it. Those few strategies have helped me to stay focused and on track during this long and challenging journey. What are your go-to strategies for maintaining motivation? Find me on facebook or instagram and let me know!

You can do this!!

Primal Principles for Fat Loss

Primal Principles for Fat Loss

I’ve written here about the Primal lifestyle philosophy and the types of foods I eat for fat loss. I’ve read a lot about different Primal and Paleo guidelines and, combined with my own personal and educational experiences, I’ve put together my own list of Primal Principles for fat loss. It’s important to remember that the most effective plan is the one YOU will follow. This is not a challenge to over-commit yourself and bite off more than you can chew. You don’t need to dive headfirst into this lifestyle. You can start small and work on one thing at a time. Identify your low hanging fruit areas of opportunity and start there. Build some momentum then take on more once you feel comfortable.

Elizabeth’s Primal Principles for Fat Loss

  1. Focus on plants and animals
    Build your meals around lean proteins, healthy fats, and non-starchy vegetables. If you do this, you shouldn’t need to worry about counting calories. Eat until your satisfied with your plate made up of plants and animals.
  2. Cut out grains
    I know people don’t like to hear this but it is as much for health as it is for fat loss. If lasting fat loss is your goal, just do it. I promise that over time you’ll hardly miss them. It’s a tough transition but it’s necessary. It’s ok to start small and work on removing them one meal at a time.
  3. Minimize starchy vegetables
    There is a time and a place for starchy vegetables like potatoes and squash and it can be different for everyone. When your goal is fat loss, you’ll want to pay close attention to how your fat loss results vary with your intake of starchy vegetables. For me, I’ve found that it works best to have my starchy vegetables either post-workout or at the end of the day. It’s important to remember that there is a difference between healthy eating and eating for optimal, healthy fat loss. Just because you consider something “healthy” does not mean it’s going to help you reach your goals. Throughout my fat loss journey I have emphasized non-starchy vegetables like cabbage, brussels sprouts, broccoli, peppers and mixed greens.
  4. Limit processed foods – even “healthy” ones
    If it has an ingredient list, it shouldn’t be a part of your daily diet when fat loss is your goal. Keep it as clean and simple as possible. If it’s in a box or a bag, proceed with caution. Protein bars are great convenience foods in a pinch and there are some good options other there – shakes are the same way. However, cleaner is leaner so keep that in mind.
  5. Walk as much as you can. Slowly.
    Walking helps with fat loss, stress management and much more. Just do it. You don’t need to sweat or even get winded, just relax and go for a walk. Most of us spend far too much time sitting on our butts.
  6. Build muscle
    Lift heavy things. If you want your body to be an efficient, fat burning machine that will require MUSCLE. Losing weight is hard on your body and you definitely don’t want to end up looking like a mushy bag of skin! Build a strong base. Lift stuff. I know women can be a little nervous about lifting but it’s SUCH an important part of fat loss and having a tight, fit body.
  7. Sleep more
    I know it’s hard. None of us sleep enough. Find a way. I cut my TV time at night and started working less. Sleep impacts my mood, motivation and cravings in a major way. When you start getting more sleep you’ll find that eating clean gets easier.
  8. Make stress reduction a priority
    Start small. Five minutes a day of quiet time or a bath before bed every night. Identify small changes you can make and do them consistently.
  9. Sweets are occasional treats – healthy or not
    There are lots of recipes out there for paleo cookies and every sweet under the sun using whole foods like almond flour, coconut butter, etc. You can walk down the aisle at almost any grocery store and see shelves of gluten free cookies and brownies – heck, I think even Snickers is marketing a high protein Snickers bar. Do not fall into that trap. Eat foods in their original form. Sweets are treats – they are not daily staples when you are looking for fat loss. Limit them to special occasions.
  10. Avoid toxins
    When you can, buy the highest quality produce available. When it comes to meat and poultry look for local, pasture-raised options. If that is not available, look for certified organic. Look for wild caught, sustainable seafood. Buy organic fruits and vegetables. This is important. Your health is worth it. If you don’t choose the cleanest options you can, you’re introducing hormones, toxins, pesticides and antibiotics into your body.
    grilled wild boar and salad

I know this might be a long, daunting list. It’s OK to start small! I started small. I gradually cleaned up my diet and lifestyle over time. Which of these 10 things seems the most achievable for you? Start there! Spend a month practicing that one item and then move on to another. This is not a race and there is no right or wrong way – only the way that works best for you!

Your Scale is Keeping You Fat

Your Scale is Keeping You Fat

I was one of those crazy people allowing the number on the scale to dictate my mood, my attitude and my self-worth. It was ugly and it was 50 shades (or more) of crazy. I would get up in the morning and not allow myself any coffee or water. I’d drive to the gym and workout with my trainer. No water still because, duh, I hadn’t weighed myself yet. When I got home, if my hair was even slightly damp with sweat I would blow dry it before getting naked and getting on the scale because of course, if my hair was wet, that was unnecessary extra weight!

Many of these mornings I would get home from the gym excited. I felt leaner, I saw changes in the mirror, my clothes were fitting better and I felt stronger in my workout. I’d be so excited to get on the scale and I’d predict what my weight decrease would be. It was all fun and games until there was no change. Or, far worse, the number was up from the morning before. My mood would crash. I’d question everything. All my excitement was immediately gone and I started analyzing the last 24 hours looking for any points of weakness that I could blame for the numbers on the scale. I’d cancel out any and all of the non-scale victories I had just been celebrating. I was a failure. I was never going to reach my goals.

Stepping on the scale could take me from feeling empowered, motivated, strong and proud to dejected, frustrated and resigned in a matter of a few seconds. Many times it made me throw the day away, giving in to my cravings and getting off track because in my head, my hard work obviously didn’t matter!

I lived in this cycle for months and months. Sure, sometimes my weight went down. In fact, oftentimes it did. But the more it went down, the more I grew to expect it to always go down. And the reality is the more fat you lose, the harder it gets to continue to lose. This is true for a number of reasons. First, your body gets used to the changes that once seemed dramatic and so it takes more time to see and feel results. But also  (and what was such a huge source of scale frustration for me) the leaner I got, the more intense my workouts got. The more intense my workouts got, the more muscle I started to gain. I was getting smaller because I was burning fat but I was also gaining muscle. Let’s say I lost 1 pound of fat and gained 1 pound of muscle – that one pound of muscle is FAR smaller than the pound of fat and it sure as hell looks better on my body, but the scale? No change.

Finally I decided enough was enough. I needed to stop caring about the number on the scale. If I woke up in the morning, easily pulled on a size 6 pair of jeans, loved the way I looked and felt healthy, would I care if the scale read 150 versus 135? Um, no. I want to look good and feel good. I had only convinced myself that the numbers matter.

Here’s the rub: accountability is VERY important to me. When you have a lot of weight to lose, you need to be sure you’re making progress. Checking my weight every single day was an easy way for me to ensure I was on the right track. And that worked until it stopped working. It worked until it started working against me.  At that point I had to make a change and turn to other forms of accountability that would allow me to monitor my progress but wouldn’t undermine my hard work and results. Here are a few of the things I started to do:

  • Take pictures
    • I hate pictures. I avoid them at all costs. But in the privacy of my own bedroom, I’ve taken head shots and full body shots every few weeks since I first started losing weight. It’s a great way to monitor changes and stay motivated. When I’m having a hard moment, I look back on my pictures and its very encouraging to objectively see how far I’ve come.
  • Measurements
    • I find this to be a major pain in the butt but it’s a very objective indicator. I measure in just a few different places (chest, waist, belly, thighs) and re-measure every week or two. You can get a fabric tape measure at your local craft store for a dollar or two and I bet you’ll find that even when your weight doesn’t change, your measurements go down!
  • The Jeans Test
    • This is a fun one. Do you have a pair of pants that are too small? It’s perfectly ok if you can’t even get them all the way up your legs. Don’t have a pair? Go buy a pair! Squeeze them on as best you can and then snap a picture. A couple weeks later, do it again! This one is definitely my favorite because it feels so good to be able to button them for the first time! I’m currently working on a pair that I can barely squeeze over my hips and it’s fun to see the progress week by week.

Accountability matters. Measuring your progress matters. But scales are tricky. If it works for you….proceed with caution. If it doesn’t, stop torturing yourself!!

Download a free chapter from Chasing Cupcakes.

Enter your first name and email below and I'll send over chapter nine from my best-selling book. 

Thanks! Check your inbox.