Q&A 37: Food Rewards, Earned Indulgences & Cheat Meals

Q&A 37: Food Rewards, Earned Indulgences & Cheat Meals

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?

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food rewards

Food Rewards, Earned Indulgences & Cheat Meals

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:

  1. Is there a whole bunch of negative emotional wrapped up in it?
  2. Are you limiting your results or slowing your progress?
  3. 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?

Resources

How to Overcome Fear of Missing Out

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Q&A 37: Food Rewards, Earned Indulgences & Cheat Meals

Ep 116: Eating Healthy On A Budget: 5 Meals for Under $1.99

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.

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Eating Healthy On A Budget

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

bacon and egg in sweet potato

 

 

 

 

 

 

 

 

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

Resources

1st Eating on A Budget Podcast – Healthy On A Budget

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Q&A 37: Food Rewards, Earned Indulgences & Cheat Meals

Ep 115: Fat Loss Breakfast – Top 10 Questions & Recipes

It’s hard to believe that it is almost the 1 year anniversary of the Primal Potential podcast. Know what the most popular episode was? Q&A 6: How to Make Breakfast A Fat Burning Meal.

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.

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fat loss breakfast

Fat Loss Breakfast – Your Questions & Answers

This episode goes into detailed answers, meal ideas and recipes so you can create a fat loss breakfast every day!

  1. How come some of the thinnest people I know eat carbs for breakfast? How can they do that and be lean if carbs in the morning turns off fat burning?
  2. What do you think about having fruit in the morning if your goal is fat loss?
  3. Do I have to eat breakfast? I’m not hungry in the morning.
  4. I hate eggs. How can I create a fat loss breakfast without eating eggs?
  5. What is bulletproof coffee? How does it help fat loss?
  6. No matter what I eat for breakfast, I’m hungry within a couple hours. How can I make breakfast fill me up for longer?
  7. The idea of vegetables at breakfast turns my stomach. How can I incorporate vegetables at breakfast in a way I’ll enjoy?
  8. What do you think about juicing? Is juice a good fat loss breakfast?
  9. What do you think about intermittent fasting? Is that healthy? Helpful? Dangerous?
  10. What breakfast ideas do you have? Especially for meals on the go.

Resources

fat loss breakfast

Carb Strategies Training Video (Free)

Q&A 6: How to Make Breakfast A Fat Burning Meal

What is Bulletproof Coffee

Dos & Don’ts of Bulletproof Coffee 

Oxo Salad Chopper

MCT Oil

Carb Tolerance – Why People Respond Different to Carbohydrates

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Fear Of Missing Out Isn’t What You Think…

Fear Of Missing Out Isn’t What You Think…

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!

If you want more info on self-sabotage, listen to this powerful podcast episode on the 5 most common ways we self-sabotage

Q&A 37: Food Rewards, Earned Indulgences & Cheat Meals

Ep 114: 5 Ways We Talk Ourselves Into Sabotage

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.

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5 Ways We Talk Ourselves Into Sabotage

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!

  1. I’ll start tomorrow
  2. This one thing doesn’t make a difference
  3. It’s not working anyway
  4. I can make up for it later
  5. 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
  • positive affirmations with which to replace them

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