In today’s episode I’m answering your questions about food rewards, earned indulgences and cheat meals. I’ll be sharing my perspective on whether or not you should use food as a reward and how to balance strategic indulgences that reflect a healthy relationship with food versus talking yourself into being inconsistent. Where is that line and how do you find it?
The first thing I recommend you do is evaluate whether or not these strategies (food rewards, earned indulgences and/or cheat meals) are working for you:
Is there a whole bunch of negative emotional wrapped up in it?
Are you limiting your results or slowing your progress?
Are they a slippery slope? Does a treat turn into overkill or a binge?
From there, let’s look at the idea of “earning” an indulgence. In the episode, we go into a whole lot more detail, but I want you to think about the following:
Would an alcoholic celebrate sobriety with a shot of tequila?
Alright, you’re not an alcoholic.
But would you celebrate your child’s great grades by suggesting he give himself a break from the next test? Or take a week off of school?
Eating healthy on a budget is absolutely possible. In fact, what I want to demonstrate in today’s episode is that you can actually save a lot of money by eating clean, eating for fat loss and focusing on whole foods.
Can it be more expensive to eat healthy? Yes.
Can it be more expensive to not eat healthy? Yes.
You can do it either way. The choice is yours. But eating healthy on a budget is 100% possible.
I’ve talked before about details like how to save money on proteins and when it’s important to buy organic and what items you can save money on by going conventional. You can check out that episode here.
In today’s episode, however, we’re talking about the specifics about how you can eat very inexpensively while focusing on fat loss friendly & whole foods.
I have 6 specific recipes you can make for less than 1.99! But before that, let’s establish some basics.
Complex recipes are going to cost far more than simple meals
Eating for fat loss does not have to include exotic recipes, a million spices or special cooking oils
Identify your favorite fat loss foods & keep it simple
It kinda goes without saying that you’re going to spend far more if you shop at luxury grocers like Whole Foods. While that is lovely, it is not necessary
You don’t have to opt for the most expensive fruits and veggies. Berries cost more than apples, most of the time. Brussels sprouts cost more than cabbage. Choose wisely and emphasize inexpensive staples.
Bacon & Egg Sweet Potato Cups: $1.04 per person
Salmon Cakes & Mashed Cauliflower: $1.87 per person
Bacon, Egg & Veggie Breakfast Bowl: $1.93 per person
Spaghetti Squash with Ground Turkey: $1.77 per person
Quarter Pound Turkey Burger with Bacon & Avocado: $1.31 per person
BONUS (This one is just over $2.00)
Baked Marinara Chicken Thighs with Brussels Sprouts: $2.12 per person
Given that, I thought it would be fun to do a follow-up episode answering the most common questions about breakfast and sharing some of my favorite fat loss breakfast recipes and meal ideas.
When I challenge people to identify WHY they self-sabotage and WHY there is a gap between what they want and what they do, one thing that continuously arises is fear of missing out.
You know, you’ve decided to stay away from sugar but then someone brings cupcakes into the office and you just don’t want to miss out on them…
Well, this weekend I was working on revisions for one of my upcoming courses and I decided to take on this fear of missing out and I thought I’d give you a sneak peak! Check out the short video below where I describe why fear of missing out is REALLY not what you think it is and I ask a very important question:
When you say “yes” to that thing you don’t want to miss out on, what are you saying “no” to?
I am hosting a FREE webinar to kick off the new year & help you crush your goals in 2016. I want 2016 to be different for you. I don’t want you to set a goal, wish for it and then fall prey to temptation, frustration and avoidance. I am GOING to help you overcome your barriers. Grab your spot for this webinar – you absolutely don’t want to miss it!
Self-sabotage poses a huge threat to your goals and your health. Beyond that, it’s incredibly frustrating. The key to overcoming it is to understand the ways we talk ourselves into sabotage.
Most people are so frustrated that they continuously set goals then get in their own way. In many cases, they don’t even understand how or why it’s happening.
How can you want something so bad yet continue to sabotage? Why are you getting in the way of something you want so badly?
I’ve found that there are 5 common arguments we use to talk ourselves into sabotage. In today’s episode, I’ll go through the ways we talk ourselves into sabotage and give you a worksheet and checklist to identify how to change the behavior.
Definitely listen to the full episode for an explanation of how we use these senseless (false) arguments and how to stop. But, before you take a listen to the episode, click here to get your worksheet and checklist!
I’ll start tomorrow
This one thing doesn’t make a difference
It’s not working anyway
I can make up for it later
I’ve been so good (so I’ve earned it)
In the episode we talk about why these arguments are not only counterproductive but also completely untrue. I introduce a detailed strategy on how stop letting these lies sneak up on you and throw you off track.
We don’t use these arguments because they are real or true. We use them because they give us what we want: permission to be be indulgent.
The most effective way to remove the power of these lies we tell ourselves is to identify:
what they are
when we use them
that they are completely untrue and counterproductive